Pumpkin seed
Carb Check
- Carbs
- 3gCarbs
- Fiber
- 8.7gFiber
- Net Carbs
- 0.0gNet Carbs
- Carbs per Portion
- 0.6gCarbs per Portion
- Glycemic Index
- 25Glycemic Index
- Glycemic Load
- 0.2Glycemic Load
Legend
Color-coded system for nutritional impact: Use for food choices, especially for diabetes or low-carb diets.
Diet Check
- Low Carb
- Yes
- Keto
- Yes
- Carnivore
- No
- Paleo
- Yes
- Slow Carb
- Yes
- Vegan
- Yes
- Vegetarian
- Yes
- Low FODMAP
- Yes
pH Check
Nutrient Distribution per 100g
Pumpkin seed
- Nutrientg
- Water5.0g
- Fiber8.7g
- Carbs3.0g
- Fat46.0g
- Protein35.0g
Advanced Nutrient Analysis
- Histamine
- Low
- Purine
- Not present
- Tyramine
- Not present
- FODMAP
- Low
- Oxalate
- Moderate
- Goitrogen
- Not present
- Sulfite
- Not present
- Nitrate
- Not present
- Antioxidants
- Moderate
Legend
For the antioxidant level, the scale is flipped. 1 (green) is a high antioxidant level, and 5 (purple) is a low antioxidant level.
Pumpkin seeds are highly nutritious and a great addition to a low-carb diet. They are particularly noted for their very high magnesium and iron content, contributing significantly to nutrient intake while keeping carbohydrate levels low.
- High in Magnesium: 405% of the daily recommended intake.
- Rich in Iron: 176% of the daily recommended intake.
- Contains 3g of total carbohydrates and 8.7g of fiber, making it low in net carbs.
- High in Potassium: 72% of the daily recommended intake.
Vitamin Check
- Vitamin A (Retinol)
- 0 μg
- Vitamin C
- 0.001 mg
- Vitamin B 1 (Thiamine)
- 0.59 mg
- Vitamin B 2 (Riboflavin)
- 0.04 mg
- Vitamin B 6 (Pyridoxine)
- 0.09 mg
- Beta-Carotene (ß-Carotene)
- 225 μg
Mineral Check
- Sodium
- 75 mg
- Calcium
- 10 mg
- Iron
- 4.9 mg
- Potassium
- 570 mg
- Magnesium
- 285 mg
- Phosphorus
- 515 mg
- Zinc
- 6.1 mg
Allergen Check
- Fructose
- Traces
- Lactose
- Not present
- Gluten
- Not present
- Soy
- Not present
- Shellfish
- Not present
Legend
Nutritional Information
Nutrient | Amount (100g) |
---|---|
Calories | 582 kcal |
Carbohydratesmacro | 3 g |
Proteinmacro | 35 g |
Watermicro | 5 g |
Dietary Fibermacro | 8.7 g |
Dietary Fatmacro | 46 g |
Vitamin A (Retinol)vitamin | 0 μg |
Vitamin B 2 (Riboflavin)vitamin | 0.04 mg |
Beta-Carotene (ß-Carotene)vitamin | 225 μg |
Vitamin B 6 (Pyridoxine)vitamin | 0.09 mg |
Vitamin B 12 (Cobalamin)vitamin | 0 μg |
Vitamin B 1 (Thiamine)vitamin | 0.59 mg |
Vitamin Dvitamin | 0 μg |
Vitamin Cvitamin | 0.001 mg |
Sodiummineral | 75 mg |
Calciummineral | 10 mg |
Potassiummineral | 570 mg |
Ironmineral | 4.9 mg |
Magnesiummineral | 285 mg |
Phosphorusmineral | 515 mg |
Zincmineral | 6.1 mg |
Is Pumpkin seed keto?
Yes, pumpkin seeds can be suitable for a ketogenic diet. They have a net carb content that is friendly to keto dieters, as the fiber content is substantial, offsetting the total carbohydrates. Moreover, the seeds are rich in essential minerals like magnesium and zinc.
Carbohydrate Impact and Glycemic Index of Pumpkin seed
Pumpkin seeds have a low glycemic index (GI) of 25, making them less likely to cause spikes in blood sugar levels. Their glycemic load is very low, highlighting their suitability for individuals monitoring their blood sugar levels.