Are there carbs in pumpkin seeds? They’re a great source of protein and iron, but are they keto?
One of the most difficult things about my favorite diet is knowing what’s off limits. Lest you binge on delicious pumpkin seeds and potentially hurt ketosis, we investigated. Read on for the answer.
Are Pumpkin Seeds Keto?
Yes. Pumpkin seeds are great for a ketogenic diet. In fact, you should make sure to consume them on a regular basis. They have too many health benefits to be ignored.
Pumpkin seeds (also known as pepitas) are small but packed with protein, healthy fats, and crucial vitamins and minerals. But when it comes to the keto diet we first have to look at carbohydrate content.
How many carbs are in pumpkin seeds?
Pumpkin seeds are low in carbohydrates, though not completely carb free. As noted by Medical News Today, a 100 gram serving of organic pumpkin seeds contains 15 grams of carbs. Fiber, not sugar, makes up the bulk of these carbs.
Fifteen grams of carbs may sound like a lot, but that’s out of 100 gram serving. For reference, a half cup of pumpkin seeds is closer to 50 grams. Pumpkin seeds are nutritionally dense, so you don’t need to eat a lot of them to reap the benefits.
Shelled or unshelled?
Some brands of pumpkin seeds are roasted and served in shell and others are not. Pumpkin seeds with shells appear to have a bit more carbohydrates than those without.
For example, one brand that is roasted with shells gives you an extra 7 grams of carbohydrates per 100 grams.
Still, when eaten in moderate amounts, pumpkin seeds are low carb and keto-friendly.
Health Benefits of Pumpkin Seeds
Pumpkin seeds are a health powerhouse. According to Healthline, a modest 28-gram serving of pumpkin seeds contains the following:
- 7 grams of protein
- 13 grams of fat, with 6 grams of omega-6s
- 18% of daily value of vitamin K
- 33% daily value of phosphorous
- 42% daily value of manganese
- 37% daily value of magnesium
- 23% daily value of iron
- 14% daily value of zinc
- 19% daily value of copper
In addition, Healthline notes that pumpkin seeds are a rich source of vitamin B-12 and antioxidants.
Blood Pressure and Cholesterol
Pumpkin seeds have been shown to reduce high blood pressure in animal studies (1). This is a promising finding with implications for our own health.
As noted, just one serving pumpkin seeds gives you nearly half of your daily value of magnesium. This is especially important given how common magnesium deficiency is due to our modern diets (2).
Blood Sugar Control
There is also some promising research about pumpkin seeds and blood sugar levels. The American Heart Association notes that preliminary studies suggest pumpkin seeds “may help in maintaining glycemic control”. This is especially important for individuals with diabetes.
Keto Pumpkin Seed Recipes
One of the best ways to enjoy pumpkin seeds is to do it simply. Roasted and salted!
Or, even better, you can try them double roasted. According to one YouTuber they taste like fried chicken skins. Watch Krista’s video to see how she does it:
If you’re looking for a tried-and-true way to make roasted pumpkin seeds, Clean & Delicious shows you what to do. In this video you’ll learn how to take raw seeds straight from the pumpkin and roast them so they are just right: