How much fiber is in pumpkin seeds?
Pumpkin seeds have 1.7 grams of fiber in 1 ounce (about 1/4 cup), according to USDA FoodData Central. That is 6% of the Daily Value, below the 10% the FDA requires before a label can call a food a good source of fiber. Per 100 grams, pumpkin seeds have 6 grams of fiber.
1.7gof fiber in 1 ounce (about 1/4 cup)
7% of a 25 gram day
Fiber in pumpkin seeds by serving size
| Serving | Weight | Fiber |
|---|---|---|
| 1 oz | 28.4g | 1.7g |
| 1 cup | 129g | 7.7g |
| 100 grams | 100g | 6g |
How pumpkin seeds compare with other nuts and seeds
Pumpkin seeds rank 7 of 8 nuts and seeds in this library, by fiber in one serving.
- Pistachios3g
- Flaxseed2.8g
- Walnuts1.9g
- Pumpkin seeds1.7g
- Cashews0.9g
Each bar is one serving: pistachios, 1 ounce (about 49 pistachios); flaxseed, 1 tablespoon, whole; walnuts, 1 ounce (about 14 halves); pumpkin seeds, 1 ounce (about 1/4 cup); cashews, 1 ounce (about 18 cashews).
Less than you might think
An ounce of shelled pumpkin seeds has 1.7 grams of fiber. An ounce of almonds has 3.5.
Sprinkled on top
An ounce of pumpkin seeds on a cup of cooked oatmeal is 5.7 grams of fiber.
More fiber alongside pumpkin seeds
- Raspberries: 8 grams in 1 cup
- Oatmeal: 4 grams in 1 cup, cooked
- Apple: 4.4 grams in 1 medium apple, with skin
Not sure what your daily number should be? The fiber calculator works it out from your age and sex. For a longer list to shop from, see 50 high-fiber foods ranked by fiber.
Questions about fiber in pumpkin seeds
- How much fiber is in pumpkin seeds?
- Pumpkin seeds have 1.7 grams of fiber in 1 ounce (about 1/4 cup), which weighs 28.4 grams. The number comes from USDA FoodData Central.
- Are pumpkin seeds high in fiber?
- One serving, 1 ounce (about 1/4 cup), has 1.7 grams. That is 6% of the Daily Value, below the 10% the FDA requires before a label can call a food a good source of fiber. Pumpkin seeds rank 7 of 8 nuts and seeds in this library by fiber per serving.
- How much fiber is in 100 grams of pumpkin seeds?
- 6 grams of fiber per 100 grams. The largest size USDA lists, 1 cup, weighs 129 grams and has 7.7 grams of fiber.
- How many ounces of pumpkin seeds would it take to reach 25 grams of fiber?
- About 14.8, at 1.7 grams each. Most people reach 25 grams by mixing several foods across the day.
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Source: USDA FoodData Central, Seeds, pumpkin and squash seed kernels, dried, retrieved November 5, 2026. Label terms follow the FDA's 28 gram Daily Value for fiber.