KETO VERDICTYES
The dried pumpkin and squash seed kernels without shells reference provides 4.7g net carbs, 30.2g protein and 559 calories per 100 g. Use a measured portion and the exact package label when available.
Are Pumpkin Seeds Keto?
Keto Snacks
YOUR PORTION
How much are you having?
Per 100 g (dried pumpkin and squash seed kernels without shells). USDA FoodData Central.
Scales this reference to your portion, with no extra deductions. Calculation and units.
4.7gnet carbs in your portion
- Total carbs
- 10.7g
- Fiber
- 6g
- Protein
- 30.2g
- Fat
- 49g
- Calories
- 559
This panel describes dried pumpkin and squash seed kernels without shells.
Weigh the ingredient before adding it to a recipe and calculate additions separately.
Generic source values do not establish every packaged product’s nutrition.
- Net carbs (100 g)4.7g
- Protein (100 g)30.2g
- Fat (100 g)49g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100 g (dried pumpkin and squash seed kernels without shells)
Net Carbs
4.7g
Total Carbs
10.7g
Fiber
6g
Protein
30.2g
Fat
49g
Calories
559
Source: USDA FoodData Central reference record
Source fit: generic reference; variety, brand, or preparation may differ
Net-carb calculation: total carbohydrate - fiber
The saved USDA record, Seeds, pumpkin and squash seed kernels, dried, was recorded as accessed July 9, 2026 and reviewed September 6, 2026. Protein, fat and fiber are analytical; energy and carbohydrate are calculated. Values describe dried pumpkin and squash seed kernels without shells; other preparations and exact packaged products can differ. No fresh laboratory analysis or physical recipe testing was performed.
Nutrition record reviewed 2026-09-06. Maintained by KetoLens Team.
WHY IT'S KETO-FRIENDLY
- The portion size determines how much carbohydrate and energy this ingredient contributes.
- The displayed net carbohydrate is total carbohydrate minus fiber from the same source.
- Other recipe ingredients add their own nutrients; adding fat does not subtract carbohydrate.
PREPARATION SUGGESTIONS
MEASURE AN INGREDIENT PORTION
Weigh the edible ingredient and use the matching preparation or product label when calculating it.
ADD TO A BOWL OR SALAD
Count the measured ingredient along with yogurt, dressing, fruit or other additions.
USE A TESTED RECIPE
For baking or coatings, use a tested method and record ingredient amounts, discarded material and finished yield. This raw or dried panel is not a finished-recipe calculation.