Can unsalted pumpkin seeds fit a keto diet?

Fits only in a measured amount

Yes, but only in a measured amount: unsalted pumpkin seeds can fit a keto diet.

2.3 g calculated net carbs are in 1 oz, without shell (28.35 g). These figures reflect a documented composition basis of 100 g Seeds, pumpkin and squash seed kernels, roasted, without salt.

Check another amount

Values update from the same USDA record. They do not estimate a personal carb target or ketosis response.

Amount in grams

Listed source portion: 1 oz, without shell (28.35 g).

Calculated net carbs

2.3 g

Total carbohydrate

4.2 g

Dietary fiber

1.8 g

Editorial illustration of Pumpkin seeds, unsalted.

Nutrition facts for Unsalted pumpkin seeds

Source-portion carb band: Lower net carbs per listed portion. The category is based only on calculated net carbs for the listed portion: 5 g or less, more than 5 g to 10 g, or more than 10 g. Your total intake, preparation, and clinical context can change how a food fits your own plan.

Nutrient	Per listed portion: 1 oz, without shell (28.35 g)	Per 100 g
Energy	163 kcal	574 kcal
Protein	8.4 g	29.8 g
Total fat	13.9 g	49 g
Saturated fat	2.4 g	8.5 g
Total carbohydrate	4.2 g	14.7 g
Dietary fiber	1.8 g	6.5 g
Calculated net carbs	2.3 g	8.2 g
Total sugars	0.4 g	1.3 g
Sodium	5.1 mg	18 mg
Potassium	223.4 mg	788 mg

The table keeps the USDA basis separate from the selected portion.

1. Food formUnsalted pumpkin seeds
2. USDA per-100 g basis8.2 g calculated net carbs
3. Selected source portion2.3 g calculated net carbs
4. Calculation boundaryPortion value is calculated from the cited 100 g record and portion weight

Explore this food category

Compare this form and portion with other records in nuts, seeds & legumes. The category hub explains why forms, preparation, and portions should not be treated as interchangeable.

For meal-level context, use the keto food list.

How the calculation works

Calculated net carbs = total carbohydrate − dietary fiber. For this USDA record, that is 14.7 g − 6.5 g = 8.2 g per 100 g. Net carbs is a planning convention used on this site; it is not a separate USDA nutrient field or a regulatory nutrition-label value. This calculation does not automatically subtract sugar alcohols.

For the underlying approach and its limitations, see how net carbs are explained and the net-carb calculator.

Food record and source

• USDA food description: Pumpkin seeds, unsalted
• FoodData Central ID: FDC ID 2707581
• Dataset: Survey (FNDDS) FNDDS 2021-2023 (2024-10-31)
• Record publication date: 10/31/2024
• Selected portion: 1 oz, without shell (28.35 g)

The nutrition values are reported by the USDA per 100 g. The per-portion column above is calculated from that value and the USDA portion weight; no household measure was invented for this page.

1. USDA FoodData Central, Survey (FNDDS) FNDDS 2021-2023 (2024-10-31), FDC ID 2707581. https://fdc.nal.usda.gov/food-search/?query=2707581, https://fdc.nal.usda.gov/fdc-datasets/FoodData_Central_survey_food_json_2024-10-31.zip

Compare related foods

• Chia seeds — Compare another food in the nuts seeds legumes whole food group.
• Unroasted peanuts — Compare another food in the nuts seeds legumes whole food group.
• Unroasted almonds — Compare another food in the nuts seeds legumes whole food group.

Browse all Food Database entries or start with the keto food list for practical meal-planning context.

Frequently Asked Questions

Can unsalted pumpkin seeds fit a keto diet?

Unsalted pumpkin seeds fit a keto diet only in a measured amount; 1 oz, without shell (28.35 g) contains 2.3 g calculated net carbs.

How many net carbs are in Unsalted pumpkin seeds?

The listed 1 oz, without shell (28.35 g) has 2.3 g calculated net carbs. Per 100 g, the record has 8.2 g calculated net carbs.

How are net carbs calculated for Unsalted pumpkin seeds?

247-Keto calculates net carbs as total carbohydrate minus dietary fiber, capped at zero. For this record, that is 14.7 g total carbohydrate minus 6.5 g fiber per 100 g. Sugar alcohols are not subtracted by this calculation.

Where do these Unsalted pumpkin seeds nutrition facts come from?

The values come from USDA FoodData Central's Survey (FNDDS) FNDDS 2021-2023 (2024-10-31) release, FDC ID 2707581. The page preserves the listed food description and portion weight so the comparison is traceable.

Article history

1. September 11, 2026Updated after final factual and editorial review
2. August 24, 2026First published