Are Pumpkin Seeds Compatible with a Keto Diet?

Video are pumpkin seeds keto

Are you following a keto diet and wondering if pumpkin seeds are a suitable snack option? Nuts and seeds are commonly consumed on the keto diet due to their low carb content and high nutritional value. Pumpkin seeds, in particular, are packed with healthy fats, amino acids, and essential nutrients. But what about their carb content? Let’s find out!

The Nutritional Powerhouse of Pumpkin Seeds

Seeds, including pumpkin seeds or pepitas, are considered embryonic powerhouses. These tiny seeds naturally contain all the essential nutrients needed for a plant to sprout and flourish. According to the USDA, pumpkin seeds are rich in copper, calcium, potassium, magnesium, iron, and vitamins A, E, and K.

In just a one-fourth cup serving of pumpkin seeds (without the husk), you can obtain a significant amount of these vital nutrients.

Carbs in pumpkin seeds and nutrition facts

Health Benefits of Pumpkin Seeds

Seeds and nuts are highly regarded in the healthy eating community and among keto followers for their versatility and numerous health benefits. Pumpkin seeds offer no exception.

#1: Magnesium-Rich Powerhouses

Magnesium is essential for over 300 enzymatic reactions in your body, including food metabolism, muscle recovery, and nerve function. A deficiency in magnesium can lead to symptoms such as headaches, muscle soreness, irritability, and even imbalances in blood pressure and blood sugar levels.

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Luckily, a one-fourth cup serving of pumpkin seeds provides nearly 50% of your daily magnesium requirement. Furthermore, studies have shown that seed supplements can help reduce blood sugar levels, insulin levels, and inflammatory markers, making pumpkin seeds an excellent choice for individuals with advanced kidney disease.

#2: Natural Source of Iron

Getting enough iron from natural sources like pumpkin seeds is crucial, especially if you’re not anemic or under your doctor’s guidance for iron supplementation. Iron deficiency can result in symptoms such as fatigue, weakness, headaches, and even shortness of breath.

Consuming raw, organic pumpkin seeds can help avoid iron deficiency, as they provide approximately one-third of your daily iron needs. This is especially important for menstruating women who are more susceptible to iron deficiency.

#3: Blood Sugar Regulation

With their high protein, healthy fat, and fiber content, pumpkin seeds have a low carb count, making them an ideal snack for those following a keto diet. Additionally, studies have suggested that pumpkin and pumpkin seed preparations can help reduce inflammation and regulate blood sugar levels, which is beneficial for individuals with diabetes.

Higher dietary magnesium intake has also been associated with a lower risk of developing type 2 diabetes, as observed in an observational study.

#4: Rich in Healthy Fats

Pumpkin seeds are a source of both omega-3 and omega-6 fatty acids. These essential fatty acids play a vital role in maintaining a healthy and balanced diet. However, Western diets tend to have an excess of omega-6 fats from vegetable oils and processed foods, leading to imbalances in the omega-6 to omega-3 ratio.

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Pumpkin seeds not only provide omega-3s but also contain linoleic acid (LA), an omega-6 fatty acid that converts into gamma-linolenic acid (GLA). GLA acts as an anti-inflammatory compound, helping combat free radicals and oxidative stress in the body.

Buying and Storing Pumpkin Seeds

When purchasing pumpkin seeds, it’s essential to prioritize quality. Look for organic, lightly dry roasted or raw seeds without any added oils, sweeteners, or preservatives. Opting for small-batch seeds ensures freshness and eliminates unwanted additives.

Safety Concerns About Pumpkin Seeds

While pumpkin seeds offer numerous health benefits, it’s important to consume them properly to fully enjoy their goodness. Here are some safety tips regarding pumpkin seeds.

Phytates or Anti-Nutrients

Phytic acid, an anti-nutrient found in nuts and seeds, can hinder the absorption of important vitamins and minerals like zinc, iron, and calcium. However, the effect is limited to the meal consumed alongside the phytic acid and does not impact the overall daily food intake.

To reduce the impact of phytic acid, it is advised to limit the consumption of nuts, seeds, and legumes, or opt for sprouted seeds. Soaking raw pumpkin seeds in water overnight and roasting them with a little sea salt can also help improve digestibility and reduce the impact of phytic acid on the gut lining.

Omega-6 Fatty Acids

While omega-6 fatty acids are necessary for overall health, an excess intake can lead to inflammation and disrupt the balance between omega-6 and omega-3 fatty acids. However, if you maintain a healthy keto diet that includes good fats and eliminates harmful vegetable oils, there should be no need to worry about becoming omega-6 dominant.

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Ensure that you consume pumpkin seeds as part of a diverse keto meal plan that includes plenty of low-carb vegetables, high-quality protein, and healthy fats to maximize the benefits of GLA.

Recipes for Pumpkin Seeds

Apart from being a great on-the-go snack, pumpkin seeds can be incorporated into various keto-friendly dishes for added crunch and flavor. Here are two delicious recipes featuring pumpkin seeds:

Roasted Pumpkin Seeds

Carbs in pumpkin seeds: Easy roasting recipe

Freshly roasted pumpkin seeds are a delicious and simple snack that you can prepare at home. Follow these steps:

  1. Preheat your oven to 350°F.
  2. Combine raw, unshelled pumpkin seeds with sea salt and a dash of cayenne pepper.
  3. Add a drizzle of extra virgin olive oil and mix well.
  4. Spread the seeds thinly on a baking sheet and bake for 15 to 20 minutes.

Crunchy Keto Rosemary Crackers

Crunchy Keto Rosemary Crackers

If you’re craving crackers but want to stay in ketosis, this recipe for crunchy keto rosemary crackers is the perfect solution. It combines olive oil with rosemary and garlic to create a satisfying and savory snack.


Pumpkin seeds are a fantastic addition to a keto diet, providing a satisfying crunch, delicious taste, and a multitude of health benefits. Whether eaten as a snack or incorporated into various recipes, these power-packed seeds offer a wealth of nutrients and make a great alternative to traditional high-carb snacks.

To discover more about nuts and seeds compatible with a keto diet, including pecans, hazelnuts, and macadamia nuts, and their respective health benefits, check out these articles:

  • Cashews: Are These Nuts OK on Keto?
  • Carbs in Almonds and Other Nuts
  • The Ultimate Guide to Nuts on Keto

For more information about the benefits of pumpkin seeds and recipe ideas, visit Hook’d Up Bar and Grill.