How the diets react
Diet Ratings
Pumpkin seeds contain ~5g net carbs per ounce with 15g fat and 9g protein. Rich in magnesium, zinc, and iron. Slightly higher carb than some seeds but excellent nutrient profile and keto-compatible.
Whole plant food, excellent source of protein, magnesium, zinc, and healthy fats. Minimally processed. Highly nutritious and fully plant-based.
Pumpkin seeds are whole seeds rich in magnesium, zinc, and healthy fats. They are unprocessed and ancestral. Widely accepted in paleo diets. Portion control is recommended due to high omega-6 content relative to omega-3.
Nutrient-dense seed rich in magnesium, zinc, and healthy fats. While not exclusively Mediterranean, seeds are traditional Mediterranean foods and pumpkin seeds align with core principles. Strongly encouraged.
Plant-derived seeds. Explicitly excluded from carnivore diet as all seeds and plant foods are prohibited.
Pumpkin seeds are whole, unprocessed seeds explicitly allowed on Whole30. They provide magnesium, zinc, and healthy fats. No excluded ingredients.
Pumpkin seeds are low in FODMAPs at standard serving sizes. Monash supports 28g (¼ cup) as low-FODMAP.
Good source of magnesium, potassium, fiber, and polyunsaturated fats. Low sodium in unsalted form. Nutrient-dense and supports DASH principles. Often salted, so choose unsalted varieties.
Pumpkin seeds contain moderate fat (~9g per ounce) and protein (~9g per ounce), but are carb-dense (~5g per ounce). Omega-6 linoleic acid is elevated. Macro profile skews toward carbs; approximately 1 ounce = 1 fat block + carb contribution. Acceptable but requires careful portioning.
Good source of omega-3 (ALA), magnesium, zinc, and polyphenols. Anti-inflammatory compounds support immune function. Whole food with minimal processing. Solid choice for anti-inflammatory diet.
Pumpkin seeds provide 8.5g protein, 1.7g fiber, and 1.7g omega-3 per ounce (28g). High in magnesium (156 mg per ounce), which supports digestion and may help with GLP-1-related constipation. Low calorie density (151 cal/oz). Nutrient-dense and work well in small portions.
Controversy Index
Score range: 1–9/10. Higher controversy = more disagreement between diets.