Are pumpkin seeds keto friendly? – Calories, Nutrition and Keto Recipes

Are pumpkin seeds Keto-Friendly?

Yes, pumpkin seeds are considered keto-friendly. This is because they are low in carbohydrates, which is a key factor of the ketogenic diet. The ketogenic diet aims to put your body in a state of ketosis, a metabolic state where fat is used as the primary source of fuel rather than carbs. Consuming low-carb foods like pumpkin seeds can aid in maintaining this state of ketosis.

Nutritional Facts About pumpkin seeds

Pumpkin seeds are more than just a keto-friendly snack. They are also a great source of nutrients. Pumpkin seeds are particularly rich in healthy fats and protein, which makes them an excellent food item for the ketogenic diet.

Calories, Carbs, Proteins and Fats

What is the Average Weight?

The average weight of a pumpkin seed is approximately 0.1 grams. This means that if you eat a handful (about 30 grams) of pumpkin seeds, you would consume approximately 300 seeds.

Additional Information About pumpkin seeds

In addition to being keto-friendly, pumpkin seeds are packed with other important nutrients. They are a great source of magnesium, iron, zinc and antioxidants which are beneficial for heart and bone health. They also contain a decent amount of fiber which is beneficial for digestive health, even on a ketogenic diet.

Other Foods To Match With

Pumpkin seeds are versatile and can be paired with a variety of foods. They make a great topping for salads or soups, offering a nice crunch and extra nutrients. They also can be mixed into keto-friendly yogurts or smoothies for added texture and nutrition. Additionally, they can be consumed alone as a snack, either roasted or raw, to get a quick dose of protein and healthy fats.

8 Famous Keto-Friendly Dishes To Try

Pumpkin Seeds on a Keto Diet

Pumpkin seeds, also known as pepitas, are indeed keto-friendly. They are rich in healthy fats, dietary fiber, and proteins, and they contain few net carbs which makes them a solid choice for those following a ketogenic diet. They can be incorporated into a variety of recipes while sticking to a low carb regimen. Here are eight recipes that feature pumpkin seeds as a main ingredient.

1. Keto Pumpkin Seed Granola

This keto-friendly granola is made with pumpkin seeds, almonds, and flaxseeds. The inclusion of cinnamon and vanilla extract offers sweet and aromatic flavors, without adding carbs. It’s a healthy, sugar-free alternative to traditional granola that keeps you full for hours.

2. Keto Pumpkin Seed Butter

This homemade pumpkin seed butter recipe is high in protein and healthy fats, ideal for the keto diet. Creamy and flavorful, with a little bit of added sea salt, it can be used as a spread on keto bread or as a topping on your salad.

3. Keto Pumpkin Seed Energy Bars

These energy bars use pumpkin seeds, coconut flakes, and chia seeds as their base, making them high in fiber and protein. The addition of a sugar-free sweetener allows for a touch of sweetness without adding carbs.

4. Keto Pumpkin Seed Bread

This low-carb bread recipe incorporates pumpkin seeds and almond flour, keeping the carbohydrate count low. It’s a great substitute for grain-based breads and can work as a sandwich base or toast substitute.

5. Keto Pumpkin Seed Pesto

This herby, nutty pesto uses pumpkin seeds instead of traditional pine nuts, delivering a hearty dose of healthy fats. Paired with new zucchini noodles for a complete, low-carb meal.

6. Keto Pumpkin Seed Chocolates

These homemade chocolates replace the traditional sugar with a low-carb sweetener. The addition of pumpkin seeds adds crunch, protein, and healthy fats. It’s a tasty and satisfying keto-friendly sweet treat.

7. Keto Pumpkin Seed Trail Mix

This keto trail mix incorporates pumpkin seeds, unsweetened coconut, and pecans for a protein-packed snack. It’s a quick and convenient choice for on-the-go fuel during busy days.

8. Keto Pumpkin Seed Pancakes

These keto-friendly pancakes are made with pumpkin seeds and almond flour, keeping them low-carb and high in protein. Adding blueberries and a dollop of whipped cream can make a delicious, low-carb breakfast.

Are pumpkin seeds keto friendly?

Indeed, pumpkin seeds are considered keto friendly. The ketogenic diet, often referred to as the keto diet, is high in fat, moderate in protein, and very low in carbohydrates. It’s designed to shift your body’s fuel source from carbohydrates to fats, stimulating a physiological state known as ketosis. Pumpkin seeds are relatively high in fat and protein and low in carbs, so they can fit well into a ketogenic diet.

How many carbs are in pumpkin seeds?

A one-ounce (28 grams) serving of pumpkin seeds (also known as pepitas) contains about 5 grams of total carbohydrates. Of this total, around 1.1 grams are dietary fiber, so the net carb content is approximately 3.9 grams. In small to moderate amounts, these seeds should not take you out of ketosis.

What is the nutritional profile of pumpkin seeds?

Pumpkin seeds are highly nutritious. In one ounce (28 grams) serving, they deliver around: 151 calories, 5 grams of carbohydrates, 1.1 grams of fiber, 7 grams of protein, and 13 grams of fat (6 of which are omega-6s). They’re also an excellent source of iron, magnesium, phosphorous, zinc, and antioxidants.

Can I increase my protein intake on the keto diet with pumpkin seeds?

Pumpkin seeds are a good source of plant-based protein, with 7 grams per ounce. These can make a great snack for individuals following the ketogenic diet, not only to keep carb intake low but also to provide a good source of protein and fats. However, it’s important to balance them with other sources of protein given the relatively high amount of carbs they contain for a protein-rich food.

Are there keto friendly recipes using pumpkin seeds?

Yes, there are many keto-friendly recipes that include pumpkin seeds. They can be used as a crunchy topping for salads or roasted vegetables, ground into a flour and used in low-carb bread recipes, or simply eaten raw or roasted as a snack. You can also blend them into smoothies or use them to make keto-friendly granola bars or energy balls. Remember to always keep an eye on your portion sizes to prevent carb creep.

Recommended Articles About Keto

1. Are refried beans keto-friendly?
2. Are turnips keto-friendly?
3. Are walnuts keto-friendly?