How many carbs are in a Pumpkin Seeds (pepitas)?
A 1 oz (28g) serving of Pumpkin Seeds (pepitas) contains 3g of total carbs (1.3g net carbs), 0.4g sugar, 158 calories, 9g protein, 14g fat and 1.7g fiber.
- Calories
- 158 cal
- Carbohydrates
- 3 g
- of which Sugars
- 0.4 g
- Fiber
- 1.7 g
- Net carbs
- 1.3 g
- Protein
- 9 g
- Fat
- 14 g
Pumpkin Seeds (pepitas) nutrition at a glance
Per 1 oz (28g), Pumpkin Seeds (pepitas) delivers about 8% of a 2,000-calorie daily reference, 1% of the 275g daily carbohydrate reference and 6% of the 28g daily fiber reference. Sugar sits at 1% of the 50g added-sugar reference and protein contributes 18% of the 50g protein reference.
- Calories
- 564
- Carbs
- 10.7 g
- Sugar
- 1.4 g
- Protein
- 32.1 g
- Fat
- 50 g
- Fiber
- 6.1 g
Blood-sugar impact of Pumpkin Seeds (pepitas)
Very little impact on blood sugar. Suitable for low-carb, keto and diabetic meal plans in normal serving sizes.
With 3g total carbs and 1.7g fiber, the net-carb figure for a 1 oz (28g) serving works out to roughly 1.3g — this is the number most keto and low-carb tracking apps use. If you're managing type 2 diabetes, pre-diabetes or reactive hypoglycemia, use total carbs for insulin dosing calculations and treat net carbs as a rough guide for meal planning.
Ways to eat Pumpkin Seeds (pepitas)
- Great fit for low-carb, keto or diabetic-friendly meals — build around pumpkin seeds (pepitas) without worrying about a big glucose spike.
- Use pumpkin seeds (pepitas) as a satisfying snack between meals when you want to stay in a low-carb window.
- Combine pumpkin seeds (pepitas) with leafy greens and olive oil for a clean, blood-sugar-friendly plate.
Frequently asked questions
Is Pumpkin Seeds (pepitas) keto-friendly?
Yes. With only 1.3g net carbs per 1 oz (28g), Pumpkin Seeds (pepitas) fits comfortably inside a standard 20–50g/day keto carb budget.
How many carbs in Pumpkin Seeds (pepitas) per 100 grams?
About 10.7g of carbs, 1.4g sugar and 564 calories per 100g of Pumpkin Seeds (pepitas).
How does Pumpkin Seeds (pepitas) affect blood sugar?
Very little impact on blood sugar. Suitable for low-carb, keto and diabetic meal plans in normal serving sizes.
Is Pumpkin Seeds (pepitas) good for weight loss?
A serving delivers 158 calories with 9g protein and 1.7g fiber. Foods that are relatively high in protein and fiber per calorie tend to be more filling — with a 7% combined protein-plus-fiber-to-calorie ratio, Pumpkin Seeds (pepitas) is a solid pick for a satiating, weight-loss-friendly meal.
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Open scannerSources & how these numbers are calculated
Nutrition values are consensus averages compiled from the USDA FoodData Central database for a typical 1 oz (28g) serving of Pumpkin Seeds (pepitas). Actual values vary with brand, variety, ripeness and preparation — always check the label on packaged products. Daily-value percentages reference the U.S. FDA 2,000-calorie adult reference (275g carbs, 50g added sugar, 50g protein, 78g fat, 28g fiber).
Content reviewed by Carb Lens editorial. Read our editorial policy for how we source, review and update food data.