FiberKit
How much fiber is in pumpkin seeds?
1.8 gfiber in 1 oz (28 g)
That’s 6% of the Daily Value, under the 10% the FDA calls a good source. It still adds up over a day.
- Per serving
- 1.8 g
- Daily Value
- 6%
- Per 100 g
- 6.5 g
- In nuts and seeds
- #16 of 25
Soluble and insoluble fiber
Soluble 0.4 g (25%)Insoluble 1.4 g (75%)
Soluble fiber turns to gel and helps with cholesterol and blood sugar. Insoluble fiber adds bulk and keeps you regular.
Counts toward your 20 plants a week in FiberKit.
Swap for more fiber
Compared with other nuts and seeds
| # | Food | Serving | Fiber | % DV | Soluble · insoluble |
|---|---|---|---|---|---|
| 1 |  Chia seeds1 oz | 1 oz | 9.6 g | 34% | |
| 2 |  Coconut, dried (unsweetened)1 oz | 1 oz | 4.6 g | 16% | |
| 3 | Coconut, fresh1 piece (2 x 2 x ½ inch) | 1 piece (2 x 2 x ½ inch) | 4.1 g | 15% | No split data |
| 4 |  Flaxseed, ground2 tbsp, ground | 2 tbsp, ground | 3.8 g | 14% | |
| 5 |  Almonds1 oz (23 almonds) | 1 oz (23 almonds) | 3.5 g | 13% | |
| 16 | Pumpkin seeds1 oz | 1 oz | 1.8 g | 6% |
Questions
How much fiber is in pumpkin seeds?
Pumpkin seeds has 1.8 g of fiber in 1 oz (28 g), 6% of the Daily Value. That’s 6.5 g of fiber per 100 g.
Is pumpkin seeds high in fiber?
Not especially. One serving gives 6% of the Daily Value, under the 10% the FDA calls a good source.
Is the fiber in pumpkin seeds soluble or insoluble?
Both. A serving has 0.4 g of soluble and 1.4 g of insoluble fiber, so it’s 25% soluble.
How does pumpkin seeds compare with other nuts and seeds?
It ranks #16 of 25 nuts and seeds in FiberKit by fiber per serving. Chia seeds leads with 9.6 g in 1 oz.
What’s a higher-fiber swap for pumpkin seeds?
Chia seeds has 9.6 g in 1 oz. That’s 7.8 g more than a serving of pumpkin seeds. Also try ground flaxseed (3.8 g) or sunflower seeds (3.1 g).
Fiber: USDA FoodData Central, SR Legacy, FDC ID 170557. Values are for the serving shown and vary with variety and cooking.