Pumpkin seeds are highly nutritious and keto-friendly. They provide healthy fats, protein, fiber and a wide range of micronutrients in a low-carb package. For these reasons, pumpkin seeds can be an excellent addition to a well-formulated ketogenic diet. This article reviews everything you need to know about pumpkin seeds and the keto diet.
Are Pumpkin Seeds Keto?
The main factors that determine if a food is keto-friendly are its carbohydrate content and its effect on blood ketones.
Carb Content of Pumpkin Seeds
A 28-gram (1-oz) serving of roasted, unshelled pumpkin seeds contains 5 grams of carbs (1).
However, over half of these carbs come from fiber, which does not raise blood sugar or insulin levels and does not count toward your daily carb limit on keto (2).
The net digestible carb content comes out to just 2 grams of net carbs per serving, making pumpkin seeds a low-carb, keto-friendly food.
Effect on Ketosis
In addition to being low in net carbs, research shows pumpkin seeds have no adverse effect on ketosis.
In one study, people following a ketogenic diet for 12 weeks ate around 2 ounces (50 grams) of pumpkin seeds per day. Despite the carb content, blood ketone levels remained elevated, and the seeds did not prevent fat burning (3).
This confirms that eating a reasonable portion of pumpkin seeds is perfectly compatible with a ketogenic diet.
Nutrition Facts of Pumpkin Seeds
Pumpkin seeds provide an impressive nutrition profile.
Some of the main benefits include:
High in Healthy Fats
Pumpkin seeds are one of the best plant-based sources of healthy fats:
– 49% of calories come from fat, mostly as alpha-linolenic acid (ALA), an omega-3 fat (1).
– They contain some monounsaturated fat and polyunsaturated fat as well.
Your body can’t produce omega-3 fats on its own, so you need to obtain them from your diet. Compared to many other seeds and nuts, pumpkin seeds are one of the richest sources of omega-3s (4).
Good Source of Protein
With 9 grams of protein per ounce (28 grams), pumpkin seeds are an excellent plant-based protein source (1).
They provide all of the essential amino acids your body needs. Amino acids are used to build new proteins and support your metabolism, muscle maintenance and other functions (5).
Animal foods like meat and eggs contain complete proteins. Pumpkin seeds are one of the few plant foods considered a complete protein source (6).
This makes them a particularly great choice on a vegetarian or vegan keto diet.
High in Fiber
Pumpkin seeds provide 5 grams of fiber in each ounce (28-gram) serving.
The fiber is divided into:
– 2 grams soluble fiber
– 3 grams insoluble fiber
Soluble fiber helps feed the healthy bacteria in your gut, while insoluble fiber helps prevent constipation by adding bulk to stools (7, 8).
High fiber intake on the keto diet can also help reduce appetite and prevent constipation, a side effect some people experience.
Rich in Micronutrients
Pumpkin seeds provide an array of important micronutrients:
– Copper: Almost half of your daily needs, important for energy production and antioxidant activity (9).
– Manganese: Over 30% of your daily needs, involved in metabolism, bone health and blood sugar regulation (10).
– Phosphorus: 30% of your daily needs, important for bone formation and kidney function (11).
– Magnesium: Almost 25% of your daily needs, helps regulate blood pressure, nerve function and sleep (12, 13).
– Iron: Over 15% of your daily needs, carries oxygen throughout your body (14).
– Zinc: 15% of your daily needs, boosts immune function and wound healing (15).
This impressive nutrient profile contributes to the many health benefits of pumpkin seeds.
7 Health Benefits of Pumpkin Seeds
Several studies have looked at the health effects of pumpkin seeds:
1. Rich in Antioxidants
Pumpkin seeds contain antioxidants known as carotenoids, particularly lutein and zeaxanthin (16).
Carotenoids protect your cells against oxidative damage from free radicals.
Some studies link higher carotenoid intakes to reduced risk of breast cancer, lung cancer and colon cancer (17, 18, 19).
2. May Improve Prostate and Bladder Health
Pumpkin seeds and pumpkin seed oil supplements may help relieve symptoms of benign prostatic hyperplasia (BPH), an enlarged prostate gland (20, 21, 22).
In one study, men with BPH who took pumpkin seed oil daily for 12 weeks experienced improvements in symptom scores and quality of life (22).
Pumpkin seeds may also help improve bladder function in women. In one study, women who took a combined supplement of pumpkin seed oil and soy germ for 12 weeks reported a significant improvement in bladder health (23).
3. Helps Promote Heart Health
Animal studies suggest pumpkin seeds may benefit heart health in several ways:
– Reducing high blood pressure: Hypertension is a major risk factor for heart disease. Pumpkin seed oil supplements reduced blood pressure in hypertensive rats (24).
– Improving blood flow: Pumpkin seed oil increased levels of nitric oxide, a molecule that dilates blood vessels and improves blood flow (25).
– Reducing cholesterol: Rats fed pumpkin seed oil had significant reductions in LDL (bad) cholesterol and elevations in HDL (good) cholesterol (26).
While human studies are needed, the antioxidant, anti-inflammatory and vasodilatory effects of pumpkin seeds likely benefit heart health.
4. May Reduce Inflammation
Chronic inflammation is believed to contribute to the development of chronic diseases like heart disease, diabetes and cancer (27).
Pumpkin seeds’ omega-3 fats, antioxidants and fiber may help fight inflammation.
In one study, men who took pumpkin seeds daily had lower levels of inflammatory markers than men who did not (28).
5. Could Improve Blood Sugar Control
Animal and human studies suggest pumpkin seeds could help improve insulin regulation and blood sugar levels.
Benefits include:
– Increased insulin secretion: Peroxisome proliferator-activated receptors (PPARs) are involved in insulin production. Pumpkin seeds increased PPAR activation in diabetic rats (29).
– Improved blood sugar control: Pumpkin seed oil reduced fasting blood sugar in healthy women (30).
– Lower blood sugar spikes: Adding pumpkin seeds to a carb-rich meal prevented spikes in blood sugar in healthy men (31).
As a result, pumpkin seeds may help prevent and manage type 2 diabetes.
6. May Promote Kidney Health
Inflammation and oxidative stress in the kidneys can lead to kidney disease (32).
The nutrients in pumpkin seeds may help protect kidney function by reducing inflammation and increasing antioxidant activity.
In one study, diabetic rats fed pumpkin seed oil for 12 weeks had significant reductions in kidney damage markers (33).
An observational study in over 2,000 women found that a high intake of lignans, a type of antioxidant found in pumpkin seeds, was associated with a lower risk of kidney function decline (34).
7. May Improve Sleep Quality
Pumpkin seeds are a natural source of tryptophan, an amino acid involved in producing serotonin and melatonin, hormones that promote calmness and sleep (35, 36).
One study found that a mixture of fatty acids from pumpkin seed oil reduced sleep latency and increased sleep duration in mice (37).
The zinc in pumpkin seeds also helps convert tryptophan into serotonin, promoting sleepiness (38).
This collection of evidence suggests pumpkin seeds could help improve sleep quality.
Are There Any Concerns with Eating Pumpkin Seeds on Keto?
Pumpkin seeds are highly nutritious, low in carbs and appear to have no adverse effects on ketosis.
However, there are a few things to keep in mind:
1. Measure Portions
Even though pumpkin seeds are low in net carbs, the carbs can add up if you eat large amounts.
Stick to 1–2 ounces (28–50 grams) per day to keep net carbs under control.
Weighing your portions with a food scale provides the most accurate results.
2. Avoid Added Sugars
Some packaged pumpkin seeds have added sugar, negating some of the benefits.
Always check the ingredients list and avoid unhealthy added oils, sugars or salt.
Make sure you buy plain, unseasoned pumpkin seeds, or season them yourself with keto-friendly flavorings.
3. Skip the Beer
Roasted pumpkin seeds are a popular beer snack. However, beer is very high in carbs and not keto-friendly.
Avoid the temptation to sip a beer with your pumpkin seeds, and stick to keto-friendly beverages like water or unsweetened iced tea.
4. Monitor Your Carbs
While pumpkin seeds themselves are low in carbs, they can contain trace amounts of starch and sugar.
Be sure to account for the carb content when tracking your daily totals. Carefully weighing and measuring will provide the most accurate nutrition data.
As long as you control portions and account for carbs, pumpkin seeds can be included as part of a nutritious, well-balanced keto diet.
Keto Pumpkin Seed Snack and Meal Ideas
Here are some ideas for incorporating pumpkin seeds into keto snacks and meals:
Keto Snacks
– Toss roasted pumpkin seeds with melted ghee or coconut oil and your choice of keto-friendly seasonings.
– Mix pumpkin seeds into plain, full-fat Greek yogurt for a nutty crunch.
– Combine pumpkin seeds with chopped nuts, coconut flakes and a few dark chocolate chips for a homemade trail mix.
– Stir pumpkin seeds into chia seed pudding along with unsweetened shredded coconut and a dash of cinnamon.
Keto Meals
– Add pumpkin seeds to keto oatmeal or chia pudding for breakfast.
– Toss roasted pumpkin seeds into a keto-friendly salad for extra crunch and healthy fats.
– Sprinkle pumpkin seeds over cooked broccoli, cauliflower rice or spaghetti squash.
– Mix pumpkin seeds into ground beef or turkey before making keto burgers or meatballs.
– Stir pumpkin seeds into sauteed greens, cauliflower mash or zucchini noodles.
– Add pumpkin seeds to avocado toast, in place of the typical everything bagel seasoning.
Do Pumpkin Seeds Help You Lose Weight on Keto?
Pumpkin seeds may support weight loss in a few ways:
Appetite Control
The protein, fiber and healthy fats in pumpkin seeds help control appetite and promote feelings of fullness (39, 40).
This can prevent overeating and reduce calorie intake.
Fat Burning
Research suggests the fatty acids in pumpkin seeds may increase fat burning.
In one study, ALA from pumpkin seed oil increased the activity of enzymes that transport fat for burning as fuel (41).
The manganese in pumpkin seeds also helps regulate fat metabolism (42).
Blood Sugar Regulation
Pumpkin seeds may help improve blood sugar control by increasing insulin secretion, improving insulin sensitivity and stabilizing blood sugar spikes after meals (29, 30, 31).
This helps prevent energy crashes and sugar cravings that can lead to overeating.
While studies specific to keto diets are lacking, the appetite-suppressing qualities and positive effects on metabolism suggest pumpkin seeds are a smart choice if you’re trying to lose weight on keto.
Research-Backed Health Benefits of Pumpkin Seeds
Here is a summary of some of the top science-backed health benefits of pumpkin seeds:
– May relieve BPH symptoms: Pumpkin seed oil has improved symptoms in men with enlarged prostates in some studies (20, 21, 22).
– May protect against certain cancers: Nutrients in pumpkin seeds may lower the risk of some cancers like breast and colon cancer (17, 18, 19).
– Benefits heart health: Pumpkin seeds reduced cholesterol, blood pressure and inflammation in animal studies (24, 25, 26).
– Helps control blood sugar: Components in pumpkin seeds increased insulin secretion and reduced blood sugar levels in animal and human studies (29, 30, 31).
– May promote kidney health: The nutrients in pumpkin seeds reduced kidney damage and disease risk markers in studies of rats and women (33, 34).
– Improves sleep: Pumpkin seed oil increased sleep duration in mice, possibly due to its melatonin and tryptophan content (35, 36, 37).
– May support weight loss: Properties that reduce appetite and increase fat burning may promote weight loss (39, 40, 41).
Overall, studies suggest pumpkin seeds and oil are beneficial for health due to their stellar nutrient profile. More research is needed to confirm their therapeutic effects in humans.
Pumpkin Seed Oil vs. Pepitas
You can buy whole, raw pumpkin seeds or the extracted oil:
Pumpkin Seed Oil
– Made by pressing roasted pumpkin seeds to extract the oil.
– Has a strong flavor and green color.
– Highest in ALA omega-3 fat and antioxidants like carotenoids.
– Mainly used as a salad dressing or dipping oil.
– Shown to improve prostate and bladder health in studies using concentrated supplements (21, 22, 23).
Pepitas (Raw Pumpkin Seeds)
– The whole, raw pumpkin seeds that can be roasted and eaten.
– Provide protein, magnesium, zinc and fiber in addition to healthy fats.
– Can be eaten as a snack or added to recipes.
– Roasted at low heat (300°F or 150°C) to preserve delicate fats.
For general health, both pumpkin seed oil and raw pepitas have their advantages and can be eaten in moderation on keto.
Use pumpkin seed oil as a salad dressing or mix with other oils. Add a sprinkle of pepitas to meals or snacks for some added nutrition and crunch.
Do Roasted or Raw Pumpkin Seeds Have More Benefits?
Roasted pumpkin seeds may have some advantages over raw:
Increased Antioxidant Activity
Roasting pumpkin seeds has been shown to increase the availability of phenolic antioxidants like carotenoids (43).
Heating helps break down cell walls, releasing these beneficial plant compounds.
Improved Digestibility
Some nutrients in raw pumpkin seeds are bound to antinutrients like phytic acid. Roasting helps degrade phytic acid, freeing up minerals for better absorption (44).
Enhanced Flavor
Roasting brings out nutty, toasted flavors from the fats in the seeds. Most people find roasted pumpkin seeds more palatable than raw.
However, very high heat for long periods could potentially damage the delicate fats. Use lower temperatures below 300°F (150°C).
Both raw and roasted pumpkin seeds have their merits, so try incorporating both forms into your diet.
How to Roast Pumpkin Seeds at Home
Roasting pumpkin seeds is simple:
Ingredients
– 1 cup raw pumpkin seeds
– 1 tablespoon olive oil or avocado oil
– Seasonings of choice (sea salt, garlic powder, chili powder, etc.)
Instructions
1. Preheat oven to 300°F (150°C).
2. Toss pumpkin seeds with oil and seasonings.
3. Spread in single layer on baking sheet.
4. Roast 20–30 minutes, stirring once halfway through.
5. Remove from oven when lightly browned.
6. Allow to cool before eating.
Takeaway
Pumpkin seeds provide a hearty dose of vitamins, minerals, protein and healthy fats with minimal digestible carbs.
Studies suggest pumpkin seeds and oil supplements may benefit prostate health, heart health, blood sugar, kidney function and sleep quality.
When eaten in moderation, pumpkin seeds are a nutritious addition to a well-formulated ketogenic diet.
Try incorporating pumpkin seeds into keto snacks and meals for extra nutrition and crunch. Just be sure to control portions and account for carbs.
Overall, pumpkin seeds are incredibly healthy and a smart choice on keto.
