FiberUp
How much fiber is in pumpkin seeds?
Pumpkin Seeds have 1.9 g of fiber per 1/4 cup (32 g). That is 7% of the daily value and a moderate amount for a nut & seed.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About pumpkin seeds and fiber
A quarter cup of shelled pumpkin seeds provides 1.9 grams of fiber, lower than most nuts. They are eaten for minerals and protein more than fiber.
How pumpkin seeds compares to other nuts and seeds
Per typical serving. The highest nut & seed in the database is chia seeds at 9.8 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Peanuts | 1 oz | 2.4 g | 8.6 g | 9% |
| Sesame Seeds | 2 tbsp | 2.1 g | 11.7 g | 8% |
| Walnuts | 1/4 cup | 2 g | 6.7 g | 7% |
| Pumpkin Seeds | 1/4 cup | 1.9 g | 5.9 g | 7% |
| Chestnuts | 1/4 cup roasted | 1.8 g | 5 g | 6% |
| Peanut Butter | 2 tbsp | 1.6 g | 5 g | 6% |
| Coconut Flakes | 2 tbsp | 1.5 g | 15 g | 5% |
Servings to reach a daily goal
servings of pumpkin seeds to reach 25 g, the adequate intake for adult women
servings of pumpkin seeds to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for pumpkin seeds
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Seeds, pumpkin seeds (pepitas), raw | 5.1 g | – | – |
| Fish, sunfish, pumpkin seed, raw | 0 g | – | – |
| Pumpkin seeds, unsalted | 6.5 g | – | – |
| Pumpkin seeds, NFS | 6.5 g | – | – |
| Pumpkin seeds, salted | 6.4 g | – | – |
| Seeds, pumpkin and squash seed kernels, roasted, without salt | 6.5 g | – | – |
| Seeds, pumpkin and squash seeds, whole, roasted, without salt | 18.4 g | – | – |
| Fish, sunfish, pumpkin seed, cooked, dry heat | 0 g | – | – |
Frequently asked questions
How much fiber is in pumpkin seeds?
Are pumpkin seeds high in fiber?
Is the fiber in pumpkin seeds soluble or insoluble?
How many servings of pumpkin seeds would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.