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Are Pumpkin Seeds Low FODMAP?

Are Pumpkin Seeds Low FODMAP?Sweaters are on, the leaves have fallen, and pumpkins are being carved. If you’re following a low FODMAP diet or protocol, you may ask yourself, are pumpkin seeds okay to eat? Rest easy, and enjoy our simple recipe for roasted pumpkin seeds! 

Roasted pumpkin seeds on a spoon and plate.

WHAT IS FODMAP?

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These include short-chain carbohydrates and sugars the small intestine has difficulty processing. 

I did a FODMAP protocol almost a year ago, and a resource I used to determine whether a food was FODMAP or not was Monash University and their FODMAP app.

ARE PUMPKIN SEEDS LOW FODMAP?

Pumpkin seeds are low FODMAP in servings of 2 tablespoons, according to Monash University, and the fructan limit is 4 1/2 tablespoons.

PUMPKIN SEED NUTRITION

We’ve included the nutritional information for pumpkin seeds from Healthline.com so you can decide if they fit into your wellness goals.

  • Calories: 45
  • Fiber: 1.7 grams
  • Carbs: 5 grams
  • Protein: 7 grams
  • Fat: 13 grams
  • Vitamin K: 18% of the RDI
  • Phosphorus: 33% of the RDI
  • Manganese: 42% of the RDI
  • Magnesium: 37% of the RDI
  • Iron: 23% of the RDI
  • Zinc: 14% of the RDI
  • Copper: 19% of the RDI

HOW TO MAKE LOW FODMAP PUMPKIN SEEDS

Dried pumpkin seeds spread onto a rimmed baking sheet.

Preheat the oven to 400° F (204° C). Then, spread the pumpkin seeds onto a rimmed baking sheet.

Spray or drizzle with avocado oil and sprinkle with kosher salt. Bake for 8-12 minutes, shaking the pan halfway through.

Roasted pumpkin seeds on a spoon and plate.

HOW TO USE PUMPKIN SEEDS

Pumpkin seeds or ‘pepitas’ fit into a vegan, vegetarian, keto, and low FODMAP diet. You can eat them as a snack, add them to a salad, or use them to top meals like Instant Pot Butternut Squash Soup. Roasted pumpkin seeds are also a great addition to cookies, cakes, and bread.

LOW FODMAP TOPPINGS FOR PUMPKIN SEEDS

When asking the question, are pumpkin seeds low in FODMAP? Consider these low FODMAP spices and toppings; they will bring the tasty snack to the next level.

FREQUENTLY ASKED QUESTIONS

What seeds can I eat on low FODMAP diet?

• Pumpkin Seeds
• Flaxseeds
• Sesame Seeds
• Sunflower Seeds
• Hemp Seeds

Are pumpkin seeds an inflammatory food?

Pumpkin seeds are high in antioxidants, which helps to prevent inflammation in our bodies.

YOU SHOULD ALSO TRY:

Roasted pumpkin seeds on a spoon and plate.

Low FODMAP Pumpkin Seeds

Tressa Jamil
If you're following a low FODMAP diet or protocol, you may ask yourself, are pumpkin seeds low FODMAP? Rest easy, and enjoy our simple recipe for roasted pumpkin seeds!
5 from 1 vote
Prep Time 5 mins
Cook Time 12 mins
Total Time 17 mins
Course Appetizer, Side Dish, Snack
Cuisine American
Servings 8 Tablespoons
Calories 45 kcal

Ingredients
  

  • 1 cup pumpkin seeds
  • 2 tablespoons avocado oil
  • teaspoon kosher salt

Instructions
 

  • Preheat the oven to 400° F (204° C). Then, spread the pumpkin seeds onto a rimmed baking sheet.
  • Spray or drizzle the seeds with avocado oil and sprinkle with kosher salt. Bake for 8-12 minutes, shaking the pan halfway through.

Notes

Nutrition Disclosure:
The nutritional information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for professional advice.

Nutrition

Serving: 2 TablespoonsCalories: 45kcalCarbohydrates: 5gProtein: 7gFat: 13gFiber: 2g
Keyword are pumpkin seeds low fodmap, low fodmap pumpkin seeds
Did you make this recipe? Let me know how it turned out for you! Leave a comment below and follow @thejamilghar or tag #thejamilghar on Instagram!
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