How many carbs are in pumpkin seeds?
1 cup, NFS of pumpkin seeds contains about 6.8g of carbohydrate, 3.8g net carbs after subtracting 3g of fiber, 13.7g of protein, and 264 calories.
Carbs by portion size
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 oz, in shell, yields (15g) | 2.2g | 1g | 1.2g |
| 1 oz, without shell (28.4g) | 4.2g | 1.8g | 2.3g |
| 1 oz, NFS (28.4g) | 4.2g | 1.8g | 2.3g |
| 1 cup, NFS (46g) | 6.8g | 3g | 3.8g |
| 1 cup, in shell, yields (46g) | 6.8g | 3g | 3.8g |
| 1 package (50g) | 7.4g | 3.3g | 4.1g |
Net carbs in pumpkin seeds
1 cup, NFS of pumpkin seeds contains 3.8g of net carbs — total carbs (6.8g) minus dietary fiber (3g). Net carbs are the carbs your body actually digests and that raise blood glucose. See our guide to net carbs for how this calculation works and when to use it.
Full nutrition for pumpkin seeds (per 100g)
- Calories: 574 kcal
- Carbohydrate: 14.7g
- Dietary fiber: 6.5g
- Sugars: 1.3g
- Protein: 29.8g
- Fat: 49.1g
Reference values from USDA FoodData Central (survey fndds dataset, fdcId 2343054). Values are per 100 grams.
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Download on the App StoreFrequently asked questions
How many carbs are in pumpkin seeds?
1 cup, NFS of pumpkin seeds contains about 6.8g of total carbohydrate. After subtracting 3g of fiber, the net carbs are about 3.8g.
How many net carbs are in pumpkin seeds?
Net carbs in 1 cup, NFS of pumpkin seeds are about 3.8g — that is total carbs (6.8g) minus dietary fiber (3g). See our net carbs explainer for the full calculation.
Is pumpkin seeds good for diabetics?
Pumpkin seeds contains carbohydrates that will raise blood glucose. Whether it fits your meal plan depends on the portion and your overall daily target. Most U.S. diabetes care teams use total carbs (not net) for insulin dosing — see our diabetes carb-counting guide.
Is pumpkin seeds keto-friendly?
Whether pumpkin seeds fits a keto plan depends on your daily net-carb budget (typically under 20–30g per day). One serving (1 cup, NFS) provides about 3.8g of net carbs.