Pepitas (pumpkin seed kernels)
Rated by 11 diets
Diet Ratings
Pepitas are extremely low in net carbs (approximately 5g per 100g) and high in healthy fats, magnesium, and protein. They are an ideal keto snack.
Whole plant seed with excellent protein, magnesium, and zinc content. No animal products or processing concerns.
Seeds from whole pumpkins are paleo-approved. Pepitas are nutrient-dense with magnesium, zinc, and omega-3 fatty acids. Minimal processing when unsalted and unroasted.
Excellent source of plant-based protein, magnesium, and healthy fats. Core Mediterranean seed category. Nutrient-dense and minimally processed when unsalted.
Seeds are plant products explicitly excluded from carnivore diet. High in polyunsaturated fats and plant phytochemicals.
Whole, unprocessed seeds. No excluded ingredients. Compliant with Whole30 guidelines.
Pepitas are low-FODMAP seeds with minimal fermentable carbohydrates. Approved at standard serving sizes (~1 ounce or 28g).
Excellent DASH food. High in magnesium, potassium, fiber, and plant-based protein. Low sodium when unsalted. Rich in heart-healthy polyunsaturated fats. Core DASH recommendation.
Good protein and magnesium; however, omega-6 polyunsaturated fat dominates. Low glycemic but fat profile less ideal than monounsaturated sources. Usable with portion control.
iSome Zone practitioners accept pepitas as nutrient-dense seeds; Dr. Sears emphasizes omega-3/omega-6 balance, making them secondary to tree nuts and fish.
Pepitas contain omega-6 polyunsaturated fats and some omega-3, with a less favorable ratio than ideal. However, they provide magnesium, zinc, and antioxidants with anti-inflammatory potential. Acceptable in moderation as part of balanced seed/nut intake, but not a primary omega-3 source.
iSome nutritionists argue whole seeds' micronutrient density (magnesium, zinc, polyphenols) outweighs omega-6 concerns in whole food form. Dr. Weil suggests moderation; AIP protocol restricts seeds.
Excellent protein density (9g per oz), high fiber (1.7g per oz), unsaturated fat, magnesium, zinc. Nutrient-dense per calorie. Portion-friendly (small amount satisfying). Supports muscle preservation and micronutrient needs. Minimal GI irritation.
Controversy Index
Score range: 2–9/10. Higher controversy = more disagreement between diets.