You’ll love these crunchy low carb pumpkin seed picks for keto in 2026. Choose raw or dry roasted unsalted options like NOW Foods, Terrasoul, Bob’s Red Mill, Oh! Nuts, or RawGuru sprouted seeds. They give about 1–3 g net carbs per 1/4 cup, plus 7–9 g protein and healthy fats, so you stay full without wrecking macros. Watch serving size, pick single-ingredient bags, and use a scale for accurate tracking to keep things simple and safe as you learn more.
| NOW Foods Raw Unsalted Pumpkin Seeds 1 lb |
| Best for Protein | Form: Raw, unsalted seeds (pepitas) | Weight / Pack Size: 1 lb (approximately 16 oz) | Salt Content: Unsalted | VIEW LATEST PRICE | Read Our Analysis |
| Terrasoul Organic Raw Unsalted Pumpkin Seeds (16oz) |
| Best Organic Pick | Form: Raw, unsalted seeds (pepitas) | Weight / Pack Size: 16 oz (1 lb) | Salt Content: Unsalted | VIEW LATEST PRICE | Read Our Analysis |
| Bob’s Red Mill Organic Pumpkin Seeds 12oz |
| Best Nutrient-Dense | Form: Raw pumpkin seeds | Weight / Pack Size: 12 oz | Salt Content: Unsalted | VIEW LATEST PRICE | Read Our Analysis |
| Oh! Nuts Raw Unsalted Pepitas Pumpkin Seeds (1 lb) |
| Best Bulk Choice | Form: Raw, unshelled pepitas | Weight / Pack Size: 1 lb (resealable bag) | Salt Content: Unsalted | VIEW LATEST PRICE | Read Our Analysis |
| RawGuru Organic Sprouted Pumpkin Seeds (16 oz) |
| Best for Digestibility | Form: Raw, sprouted pumpkin seeds | Weight / Pack Size: 16 oz (1 lb) | Salt Content: Unsalted | VIEW LATEST PRICE | Read Our Analysis |
More Details on Our Top Picks
NOW Foods Raw Unsalted Pumpkin Seeds 1 lb
In case you want a simple, reliable keto-friendly snack, NOW Foods Raw Unsalted Pumpkin Seeds, 1 lb is a great pick for health-minded shoppers and busy cooks. You’ll love that these raw pepitas are certified Non-GMO and come from a family-owned company that’s packed them in the USA since 1968. They’re tasty and crunchy whether you eat them raw or roast them, and they fit neatly into salads, baked goods, or just a handful on the go. You get protein, iron, and essential fatty acids in each 1/4 cup serving, about 15 servings per bag.
- Form:Raw, unsalted seeds (pepitas)
- Weight / Pack Size:1 lb (approximately 16 oz)
- Salt Content:Unsalted
- Dietary Suitability / Labels:Non-GMO (suitable for keto/paleo/vegan generally)
- Primary Uses:Snacking, salads, baking, cooking
- Key Nutrition Highlights:Good source of protein, iron, essential fatty acids
- Additional Feature:Family-owned USA packaging
- Additional Feature:Certified Non-GMO
- Additional Feature:Also called pepitas
Terrasoul Organic Raw Unsalted Pumpkin Seeds (16oz)
Whenever you follow a low-carb or keto way of eating and want a simple snack that fits your goals, Terrasoul Organic Raw Unsalted Pumpkin Seeds are a smart pick because they give steady protein, fiber, and healthy fats without added salt or processing. You’ll like that they’re certified organic and non-GMO, so purity feels reliable. Use them to enhance salads, toss into smoothies, or bake into low-carb granola for extra crunch. Snack on a handful whenever midday hunger hits and you’ll get a wholesome, satisfying bite. They boost texture and nutrition without extra ingredients, making keto life easier.
- Form:Raw, unsalted seeds (pepitas)
- Weight / Pack Size:16 oz (1 lb)
- Salt Content:Unsalted
- Dietary Suitability / Labels:Organic, Non-GMO (keto/paleo/vegan compatible)
- Primary Uses:Snacking, salads, granola, smoothies, baking
- Key Nutrition Highlights:Source of protein, fiber, healthy fats
- Additional Feature:Certified organic
- Additional Feature:Emphasis on purity
- Additional Feature:Superfood branding
Bob’s Red Mill Organic Pumpkin Seeds 12oz
Provided you follow a keto or low-carb lifestyle and want a simple, trusted snack, Bob’s Red Mill Organic Pumpkin Seeds 12oz are a great fit for you. You’ll like that they’re organic, non-GMO, vegan, paleo-friendly, keto-friendly, and kosher, so they suit many diets. They pack 9 grams of protein per serving, give you iron, and are an excellent magnesium source. Use them in baked goods, mix them into granola or trail mix, blend into pesto or hummus, or stir into guacamole and mole sauces for savory depth. Snack straight from the bag or sprinkle on salads, yogurt, or smoothies.
- Form:Raw pumpkin seeds
- Weight / Pack Size:12 oz
- Salt Content:Unsalted
- Dietary Suitability / Labels:Organic, Non-GMO, Vegan, Paleo-friendly, Keto-friendly, Kosher
- Primary Uses:Snacking, baking, sauces/pestos, salads, granola
- Key Nutrition Highlights:9 g protein per serving, good iron source, high magnesium
- Additional Feature:Paleo & keto-friendly
- Additional Feature:9 g protein/serving
- Additional Feature:Kosher-certified
Oh! Nuts Raw Unsalted Pepitas Pumpkin Seeds (1 lb)
You’ll love these Oh! Nuts Raw Unsalted Pepitas Pumpkin Seeds for their big, crunchy bite and fresh raw flavor. You can snack straight from the resealable 1 pound bag and trust the kosher certification. Because they’re raw and lightly roasted for even flavor, they stay full-bodied without added sugar. You’ll find them great on salads, mixed into granola, or folded into baking for extra protein and fiber. They fit keto, paleo, and vegan plans while staying gluten-free and low-carb. The zip-lock keeps freshness, so you’ll reach for them again and feel good about it.
- Form:Raw, unshelled pepitas
- Weight / Pack Size:1 lb (resealable bag)
- Salt Content:Unsalted
- Dietary Suitability / Labels:Keto/paleo/vegan compatible, Kosher
- Primary Uses:Snacking, salads, granola, baking, recipes
- Key Nutrition Highlights:Good source of protein, source of dietary fiber
- Additional Feature:Resealable zip-lock bag
- Additional Feature:Unshelled pepitas
- Additional Feature:Even roasting note
RawGuru Organic Sprouted Pumpkin Seeds (16 oz)
Provided that you want a crunchy, low-carb snack that helps keep your energy steady and your meals nutrient-packed, RawGuru Organic Sprouted Pumpkin Seeds are an excellent pick. You’ll notice they’re raw, organic, sprouted, activated, and unsalted, so you get clean fuel without additives. Because RawGuru soaks and sprouts the seeds, phytic acid drops and your body absorbs zinc, magnesium, iron, B vitamins, and vitamin E more easily. Eat them per the handful for sugar-free crunch, sprinkle them on salads, soups, or smoothies, and keep them in your pantry as a reliable, nourishing staple for everyday meals.
- Form:Raw, sprouted pumpkin seeds
- Weight / Pack Size:16 oz (1 lb)
- Salt Content:Unsalted
- Dietary Suitability / Labels:Organic, sprouted (vegan/keto/paleo compatible)
- Primary Uses:Snacking, salads, soups, smoothies, nutrient boost
- Key Nutrition Highlights:Zinc, magnesium, iron, B vitamins, vitamin E; nutrient-dense
- Additional Feature:Sprouted/activated processing
- Additional Feature:Reduced phytic acid
- Additional Feature:Focus on nutrient absorption
Factors to Consider When Choosing Keto Pumpkin Seeds
If you pick keto pumpkin seeds, check the carb count per serving so you know how they fit your daily limit. You’ll also want to calculate net carbs and compare the protein to fat ratio, while watching for processing and additives that could sneak in sugars. Keep serving size practicality in mind so your portions are realistic and still satisfy you without wrecking your macros.
Carb Count Per Serving
Start with a simple serving size so you can make smart choices: a typical 1/4 cup of pumpkin seeds has about 3 to 5 grams total carbs and roughly 1 to 3 grams net carbs after subtracting fiber. You’ll like that this keeps things manageable. Check labels so you know exact carbs and fiber for the brand you buy. For strict keto, pick servings that fit your daily target. For example, a 1/4 cup at about 2 grams net carb slips easily into a 20 gram day. Note that roasting or sprouting usually won’t change carb counts. Watch for added sugars, honey, or sweet coatings because they raise carbs fast. If you want variety, try plain, salt, or spiced seeds but always verify the nutrition facts.
Net Carb Calculation
You’ve already seen how a 1/4 cup fits into a daily keto plan, so now let’s look closely at how to figure net carbs for pumpkin seeds so you can keep that plan on track. Check the label for total carbs and dietary fiber per serving. Subtract fiber from total carbs to get net carbs. Should sugar alcohols be listed, subtract those too. A typical 1/4 cup has about 4 to 5 g total carbs and 1 to 2 g fiber, so expect roughly 2 to 4 g net carbs. Weigh portions instead of guessing because 20 g versus 40 g changes net carbs proportionally. Watch for sweet coatings that raise carbs. In case labels are missing, use a reliable food database to estimate values before you calculate.
Protein And Fat Ratio
Picking pumpkin seeds with the right protein and fat balance can make your keto plan feel easier and more satisfying. You want fats to supply most calories, so aim for seeds where fat provides over 60 percent of energy. A 1/4 cup serving usually gives about 7 to 9 grams protein and 13 to 15 grams fat. That 1 to 1.5 or 1 to 2 protein to fat ratio fits keto provided you control portions. Track grams and calories so protein does not edge high and convert to glucose. Count seeds as both protein and fat while you log macros, for example 8 grams protein equals about 32 calories and 14 grams fat equals about 126 calories. Choose whole seeds for healthy unsaturated fats and steady satiety.
Processing And Additives
Whenever you’re choosing pumpkin seeds for a keto plan, the way they’re processed and what’s added can change a simple snack into something that bumps your carbs or fills you with unwanted ingredients. Look for raw or dry roasted seeds with no sugars, syrups, or carbohydrate coatings so your net carbs stay low. Prefer unsalted or lightly salted labels so you control sodium and avoid anti caking agents tied to seasoned mixes. Watch for oil blends and hydrogenated fats; seeds roasted in avocado or olive oil or sold single ingredient are kinder to keto goals. Check ingredient lists for preservatives like BHT or TBHQ and for natural or artificial flavors. Should you can, choose sprouted or activated seeds for better mineral use without added carbs.
Serving Size Practicality
Because portion size changes everything, start checking the serving listed on the package so tracking stays simple and steady. Look for a common 1/4 cup serving, about 28 to 31 grams, and note that it usually packs 4 to 5 grams net carbs. That helps you plan snacks without blowing your daily carb limit. Also remember seeds are calorie dense, roughly 150 to 180 calories per serving, so weigh or use a measuring cup to avoid unplanned extras. Consider how you eat them. Whole seeds feel more filling, while crushed or blended seeds disappear faster and can add up. Compare protein and magnesium per serving too, in case you rely on seeds for those nutrients. Small adjustments keep your keto goals steady and kind to your routine.
