Home / Nut and Seed Products / Seeds, pumpkin seeds, raw

Seeds, pumpkin seeds, raw

Seeds, pumpkin seeds (pepitas), raw

17% daily fiber
5.1g of fiber per 100g
Daily goal (30g ⓘ) 17%

Moderate fiber. You'd need 5.9 servings to reach 30g — better as part of a mix.

Fiber Breakdown per 100g

5.1g / 100g
0.6g soluble
4.5g insoluble
Soluble — feeds gut bacteria Insoluble — keeps things moving
Estimated from published research — actual values vary by variety and preparation.
Per Serving
—
Calories
—
Fiber / 100cal
—
Category Rank
#64/ 82
Rank in Nut and Seed Products
Least fiber Most fiber

Similar Fiber Content

Nuts, chestnuts, roasted
5.1g / 100g
Nuts, formulated
5.2g / 100g
Seeds, breadfruit seeds, raw
5.2g / 100g
Seeds, sunflower seed flour
5.2g / 100g
Nuts, walnuts, raw
5.2g / 100g

Boost Your Fiber: Pair With

Add these high-fiber foods to reach your daily 30g goal faster:

Wheat bran, crude
24.8g per cup
Cereal Grains and Pasta
Passion-fruit, , raw
24.5g per cup
Fruits and Fruit Juices
Beans, navy, mature seeds
19.1g per cup
Legumes and Legume Products
Oats
16.5g per cup
Cereal Grains and Pasta
Peas, split, mature seeds
16.3g per cup
Legumes and Legume Products
Lentils, mature seeds, cooked
15.6g per cup
Legumes and Legume Products
Add to Calculator Check My Fiber Gap Compare Seeds, pumpkin seeds, raw vs…
Source: USDA FoodData Central (FDC ID: 2515380)