How much fiber is in pumpkin seeds?

Pumpkin Seeds contains 5.2g of fiber per ounce of pumpkin seeds, which is 17% of the recommended daily intake of 30g.

Is pumpkin seeds high in fiber?

Pumpkin Seeds is good source of fiber. It has more fiber per serving than 79% of all foods in the USDA database. You would need 5.7 servings to reach the daily 30g goal.

Does pumpkin seeds have soluble or insoluble fiber?

Pumpkin Seeds contains 6.1g of soluble fiber and 12.3g of insoluble fiber per 100g. Soluble fiber feeds gut bacteria and helps lower cholesterol, while insoluble fiber aids digestion.

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Fiber in Pumpkin Seeds

5.2g of fiber per ounce of pumpkin seeds

18.4g per 100g

17% of daily 30g goal 30g

✓ Good source of fiber

Is that a lot?

79%

More fiber per serving than 79% of all foods

out of 82 nut and seed products

5.7

ounce of pumpkin seedss to hit 30g

Pumpkin Seeds isn't a primary fiber source on its own — but it adds up when combined with high-fiber foods.

Soluble vs Insoluble Fiber

6.1g

12.3g

Soluble 6.1g — feeds gut bacteria, helps lower cholesterol

Insoluble 12.3g — aids digestion, adds bulk

Nutrition per 100g

446

Calories

18.6g

Protein

53.8g

Carbs

19.4g

Fat

Pair it with

Combine pumpkin seeds with these foods to hit your daily 30g fiber goal:

Pumpkin Seeds 5.2g

Wheat bran, crude cup

24.8g

Total: 30.0g 100% of daily goal

Full nutrition details Add to daily calculator All nut and seed products