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Are Pumpkin Seeds Low FODMAP?

Leaves are falling, the air is crisp, and it’s time to curl up with a handful of roasted pumpkin seeds. If you’re adhering to a low FODMAP protocol, you may be wondering, are pumpkin seeds low FODMAP? You’ll be happy to know you don’t have to miss out on the tasty treat. Try our FODMAP-friendly pumpkin seeds!

Roasted pumpkin seeds on a spoon and plate.

What is FODMAP?

FODMAP is an abbreviation for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols; simply put, FODMAPs are carbohydrates that can be difficult for some people to digest.

The ingredients in this recipe are the suggested serving amounts to keep the dish low FODMAP. However, any information on this site should not replace working with a trained FODMAP dietitian and listening to your body. Also, I recommend double-checking all recipes using the Monash FODMAP app for serving sizes and visiting FODMAP Friendly for reliable products.

Are Pumpkin Seeds Low FODMAP?

Pumpkin seeds are considered a good snack option for people following a FODMAP protocol if consumed in moderation. According to Monash University, the serving size for pumpkin seeds is two tablespoons with a fructan limit of 4½ tablespoons. However, individual tolerance to foods can vary, so it’s always a good idea to listen to your body when introducing new foods into your diet.

Pumpkin Seed Nutrition

Pumpkin seeds, or pepitas, are seeds found inside pumpkins. They are a tasty snack and a perfect topping for recipes like our butternut squash soup and fall kale salad for a nice crunch and added nutrition. We’ve included the nutritional information for pumpkin seeds 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%
  • Phosphorus: 33%
  • Manganese: 42%
  • Magnesium: 37%
  • Iron: 23%
  • Zinc: 14%
  • Copper: 19%

Low FODMAP Nuts and Seeds

Low FODMAP Nuts:

  • Almonds (up to 10 nuts)
  • Brazil Nuts (up to 10 nuts)
  • Macadamia Nuts
  • Peanuts (up to 32 nuts)
  • Pecans
  • Pine Nuts
  • Walnuts (up to 10 halves)

Low FODMAP Seeds:

  • Chia Seeds (1 tablespoon)
  • Hemp Seeds (1 tablespoon)
  • Pumpkin Seeds (up to 2 tablespoons)
  • Sesame Seeds (up to 2 tablespoons)
  • Sunflower Seeds (up to 2 tablespoons)

How to Make Low FODMAP Roasted Pumpkin Seeds

The full recipe with measurements is in the recipe card below.

Step 1: Preheat the oven to 400°F (204°C). Then, spread the pumpkin seeds onto a rimmed baking sheet.

Dried pumpkin seeds spread onto a rimmed baking sheet.

Step 2: Spray or drizzle with avocado oil and sprinkle with kosher salt. Bake for 8-12 minutes, shaking the pan halfway through.

How to Use Pumpkin Seeds

Now that we’ve answered, are pumpkin seeds low in FODMAP? Enjoy pumpkin seeds as a roasted snack with your favorite seasonings. Sprinkle the seeds over saladssoups, or roasted vegetables. Incorporate them into baked goods like bread, muffins, or cookies.

Boost the protein in smoothies, oatmeal, and overnight oats by adding a handful of pumpkin seeds. And you can combine them with other ingredients to make homemade trail mix or granola bars!

Low FODMAP Toppings for Pumpkin Seeds

Are pumpkin seeds low FODMAP? Yes, but pay attention to how you prepare the seeds and what you add to them. Elevate the tasty snack to the next level using low FODMAP spices and toppings; these flavorful additions taste delicious and ensure your snack remains suitable for a FODMAP protocol.

Frequently Asked Questions

What is the low FODMAP diet?

The low FODMAP protocol helps manage IBS symptoms. It involves avoiding foods high in certain carbohydrates that can cause digestive issues. You start by cutting out high-FODMAP foods, then reintroduce them one by one to identify triggers. It’s important to work with a healthcare professional or dietitian for guidance.

Are pumpkin seeds an inflammatory food?

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

More Low FODMAP Recipes:

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Roasted pumpkin seeds on a spoon and plate.

Are Pumpkin Seeds Low Fodmap?

Tressa Jamil
If you follow a low fodmap protocol, you may be asking, are pumpkin seeds low fodmap? Rest easy, and make our roasted pumpkin seeds!
5 from 2 votes
Prep Time 5 minutes
Cook Time 12 minutes
Total Time 17 minutes
Course Appetizer, Side Dish, Snack
Cuisine American
Servings 8 Tablespoons
Calories 45 kcal
  • 1 cup pumpkin seeds
  • 2 tablespoons avocado oil
  • teaspoon kosher salt
  • 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.
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.
Serving: 2 Tablespoons | Calories: 45 kcal | Carbohydrates: 5 g | Protein: 7 g | Fat: 13 g | Fiber: 2 g
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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