Keto Approved
Pumpkin Seeds (Pepitas)
3.90g net carbs per 1 oz
3.9g net carbs. Best nut/seed for zinc and magnesium. Keep to 1 oz.
Built by Barron Hansen · Last updated July 2026
Nutrition Facts
Fits My Daily Budget?
Set your daily net carb limit to see how one serving fits.
One serving uses 20% of your 20g daily budget.
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Good to Know
A single ounce gives you 8.6g of protein and 13g of fat for 151 calories, which makes raw or dry-roasted pepitas a solid grab-and-go option when you want crunch without breaking 4g net carbs. Buy the plain green hulled kind rather than the in-shell roasted snacks, since flavored versions (think honey-roasted or kettle styles) often add sugar that pushes carbs up fast. Watch the trail-mix trap too: brands like Bob's Red Mill sell straight pepitas, but mixed bags fold in dried cranberries or yogurt-coated bits that quietly load on carbs.
Is Pumpkin Seeds (Pepitas) Keto? The Full Answer
Pumpkin Seeds contains 3.90g net carbs per 1 oz (5.00g total carbs minus 1.10g fiber). 3.9g net carbs. Best nut/seed for zinc and magnesium. Keep to 1 oz.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 20% of a 20g daily carb limit. That makes Pumpkin Seeds a reliable keto staple.
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