Nuts and seeds
How much fiber is in pumpkin seeds?
100 g of pumpkin seeds (kernels, dried) has 6.0 g of fiber. A typical portion, 1 oz (28 g), has 1.7 g, which is 6% of the 30 g daily reference.
Per 100 g
6.0g
kernels, dried
Per typical portion
1.7g
1 oz (28 g)
Of the 30 g reference
6%
Fiber per portion
| Portion | Fiber | Share of 30 g |
|---|---|---|
| 1 oz (28 g) | 1.7 g | 6% |
| ¼ cup (32 g) | 1.9 g | 6% |
Compared with similar foods
- Chia seeds dried
34.4 g
- Flaxseed whole seeds
27.3 g
- Almonds raw, with skin
12.5 g
- Sunflower seeds kernels, dried
8.6 g
- Pumpkin seeds kernels, dried
6.0 g
Fiber per 100 g, each food in the form named.
Good to know
Shelled kernels, the green seeds most people buy, have 6.0 g per 100 g; the whole roasted seeds with their white shell have 18.4 g. The shell is where the extra fiber is.
Other form: whole seeds with shell, roasted, 18.4 g per 100 g (FDC 170188).
EU nutrition-claim thresholds per 100 g: source 3 g, high 6 g.
Keep reading
Questions
Are pumpkin seeds high in fiber?
Yes. At 6.0 g per 100 g it passes the EU “high in fiber” threshold of 6 g per 100 g. A typical portion, 1 oz (28 g), adds 1.7 g, or 6% of the 30 g reference.
How much fiber is in an ounce of pumpkin seeds?
An ounce of shelled kernels (28 g) has 1.7 g of fiber. Pumpkin seeds are better known for protein and minerals than for fiber.
Do pumpkin seeds count as a plant?
Yes. They add one plant to your week, however often you eat them. The goal of 30 a week counts each different plant once.