Seeds & nuts
How much fiber is in pumpkin seeds?
1.7 g
of fiber in 1 oz of pumpkin seeds (28 g). That is a modest amount: 4% of a man’s daily target (38 g) and 7% of a woman’s (25 g).
How it compares
Pumpkin seeds ranks #15 of 20 seeds & nuts and #202 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| Brazil nuts | 1 oz (28 g) | 2.1 g |
| Walnuts | 1 oz (28 g) | 1.9 g |
| Mixed nuts | 1 oz (28 g) | 1.8 g |
| Pumpkin seeds | 1 oz (28 g) | 1.7 g |
| Chestnuts, roasted | 1 oz (28 g) | 1.4 g |
| Hemp hearts | 3 tbsp (30 g) | 1.2 g |
| Sesame seeds | 1 tbsp (9 g) | 1.1 g |
Higher-fiber alternatives
Similar foods with noticeably more fiber per serving:
| Food | Serving | Fiber |
|---|---|---|
| Chia seeds | 2 tbsp (24 g) | 8.3 g |
| Coconut, unsweetened dried | 1 oz (28 g) | 4.6 g |
| Flaxseed, ground | 2 tbsp (14 g) | 3.8 g |
| Almonds | 1 oz (23 nuts) (28 g) | 3.5 g |
Getting to your daily target
You would need about 14.7 servings to reach 25 g, so most people combine it with other foods. A cup of cooked lentils (15.6 g), two tablespoons of chia (8.3 g) and a cup of raspberries (8 g) together give over 30 g. Build a full day in the calculator or let the 4-week plan choose for you.
FAQ
How much fiber is in pumpkin seeds?
1 oz of pumpkin seeds (28 g) contains 1.7 g of dietary fiber, according to USDA data. 100 g contains 6 g.
Is pumpkin seeds high in fiber?
Low in fiber. One serving gives 6% of the 28 g Daily Value used on US food labels. It ranks #15 of 20 seeds & nuts in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 12014: “Seeds, pumpkin and squash seed kernels, dried”. Fiber, total dietary: 6 g per 100 g. Serving weight 28 g. How we calculate.