Pepitas (pumpkin seed kernels)
Rated by 11 diets
How the diets react
Diet Ratings
Pepitas contain ~2g net carbs per ounce with 9g fat and 9g protein. Nutrient-dense, whole food, excellent mineral profile (magnesium, zinc). Fits keto macros well.
Plant-based seed product with no animal-derived ingredients. Whole food form with no processing concerns.
Pepitas are unprocessed pumpkin seeds with no additives. Rich in minerals and healthy fats. Fully paleo-compliant.
Whole food seed with healthy fats, protein, and minerals. Fits Mediterranean emphasis on nuts and seeds as daily foods. Minimal processing when unsalted. Excellent plant-based protein source.
Plant-derived seeds from pumpkin fruit. Carnivore diet excludes all seeds and plant foods without exception.
Pepitas are whole seeds with no added ingredients or excluded substances. Fully compliant as a Whole30-approved seed.
Pepitas (pumpkin seeds) are low-FODMAP. Monash University has tested pumpkin seeds and confirms they are low in FODMAPs at standard serving sizes (approximately 1/4 cup or 30g).
Core DASH seed. Excellent source of magnesium, potassium, fiber, and unsaturated fats. Low sodium. Supports cardiovascular health and nutrient density goals.
Good protein (9g per oz), low net carbs (1g per oz), and balanced fat profile with monounsaturated dominance (6g per oz). Magnesium and polyphenol content supports anti-inflammatory goals.
Rich in omega-3 fatty acids, magnesium, zinc, and polyphenols. Favorable omega-3 to omega-6 ratio. High in antioxidants including carotenoids and phenolic compounds. Supports anti-inflammatory response and mineral status.
Excellent protein (~9g per oz), high in magnesium and zinc, good fiber (~1.7g per oz), and primarily unsaturated fat. Nutrient-dense per calorie. Small portion is satisfying and portable. Ideal snack for GLP-1 patients seeking plant-based protein and micronutrients.
Controversy Index
Score range: 1–9/10. Higher controversy = more disagreement between diets.