Home / friendly / processed / oils / Is Pumpkin Seed Oil Keto-Friendly?

Is Pumpkin Seed Oil Keto-Friendly?

Pumpkin Seed Oil on a kitchen counter

Are you following a ketogenic diet and wondering if pumpkin seed oil fits within your meal plan? This article will put your queries to rest.

With its zero net carb content and a rich nutritional profile, pumpkin seed oil is not just keto-friendly, but it's also an excellent addition to a health-conscious diet.

In the subsequent sections, we delve deep into the carbohydrate content of pumpkin seed oil and the overall health implications of its consumption, especially for those on a keto regime.

We also offer practical tips on incorporating this nutrient-dense oil into your diet and provide some keto-compatible alternatives for when you want to mix things up.


  • Yes, Pumpkin Seed Oil is indeed keto-friendly with zero net carbs. But there's more to it!
  • Pumpkin Seed Oil is not just a source of healthy fats, it's also rich in antioxidants and essential minerals, making it a nutritious addition to your keto diet.
  • Discover the numerous ways of incorporating Pumpkin Seed Oil into your keto meals, from salad dressings to smoothies, further down in the article.

Is Pumpkin Seed Oil Keto-Friendly?

Let's cut to the chase, shall we? Is pumpkin seed oil keto-friendly? The answer is a resounding yes!

As you probably already know, the foundation of the keto diet is high fat, moderate protein, and extremely low carbs. When it comes to pumpkin seed oil, it aligns perfectly with this dietary approach. Let's delve into the nutritional facts to substantiate this further.

Pumpkin seed oil, derived from the humble seeds of the pumpkin plant, is a fat-dense oil. Moreover, it contains zero net carbohydrates per 100 grams. That's right, zero! This makes it an excellent choice for those of us maintaining a keto lifestyle as it contributes to our daily fat intake without adding to our carb count.

Additionally, the oil is rich in both monounsaturated and polyunsaturated fats. These fats, often deemed ‘healthy fats,’ play key roles in our bodies from supporting heart health to promoting healthy skin and hair. Therefore, pumpkin seed oil not only fits into the keto macros but also offers additional health benefits.

Can Pumpkin Seed Oil be Incorporated into a Strict Keto Diet?

For those adhering to a strict keto diet, where carb limits are set particularly low, you may wonder if pumpkin seed oil fits the bill. The good news is that it absolutely does!

As we discussed earlier, pumpkin seed oil contains zero net carbs per 100 grams. This makes it a wonderful choice even for the most stringent keto followers. With its zero-carb content, it contributes to your fat intake (which is a cornerstone of the keto diet) without adding any carbs to your daily count.

However, even with this keto-friendly food, it's essential to maintain balance with other dietary components. A well-rounded keto diet is more than just a high-fat, low-carb regime. It should also include a good mix of proteins, vitamins, and minerals. Therefore, while pumpkin seed oil is a great addition, it's important to consume it in conjunction with a variety of other nutrient-dense, keto-friendly foods.

You might also wonder how to keep track of your carb intake while incorporating pumpkin seed oil into your diet. There are a multitude of apps and online tools that can help you monitor your daily macros, ensuring you stay within your carb limit without breaking ketosis. And remember, with pumpkin seed oil, you won't have to worry about adding any carbs to your count.

Delving into the Carbohydrate Content of Pumpkin Seed Oil

Before we get into the nitty-gritty of the carbohydrate content in pumpkin seed oil, let's discuss the importance of net carbs for those on a keto diet. Simply put, net carbs are the total carbohydrates in a food minus the fiber. This number is particularly critical for keto dieters because it represents the carbs that are actually absorbed by the body, potentially impacting ketosis.

Now, let's delve into the carbohydrate content of our star player, pumpkin seed oil. As we've mentioned before, pumpkin seed oil contains zero net carbs per 100 grams. This is because it is an oil and does not contain any dietary fiber or sugar, which are the components that usually contribute to the carb content of a food.

Let's take a real-world example for a better understanding. Say, you use a tablespoon of pumpkin seed oil for your salad dressing. This serving size, which is approximately 14 grams, will have exactly zero grams of net carbs. This means even if you're using multiple tablespoons of pumpkin seed oil in a day, it won't contribute any carbs to your daily intake. Quite a boon for those of us counting every carb, isn't it?

Nutritional Snapshot of Pumpkin Seed Oil

Pumpkin Seed Oil presents a rich profile of nutrients that are essential for maintaining a healthy lifestyle. With each 100g sample, this oil packs an impressive 93.33g of total fats. This high-fat content, predominantly unsaturated, plays a significant role in providing energy and supporting cell growth.

The oil is calorically dense, with 867.0kcal per 100g, making it a concentrated source of energy. This is particularly beneficial in ketogenic diets where the body utilizes fats as the chief energy source.

The breakdown of fatty acids reveals a balanced mix, with total saturated fatty acids accounting for 10.0g, while monounsaturated and polyunsaturated fatty acids make up 40.0g and 50.0g, respectively.

Monounsaturated fats have been known to help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke. On the other hand, polyunsaturated fats provide essential fats your body needs but can't produce itself - such as omega-6 and omega-3 fatty acids.

Nutrient NameAmount and Unit per 100g
Total fats 93.33g
Calories 867.0kcal
Fatty acids, total saturated 10.0g
Fatty acids, total monounsaturated 40.0g
Fatty acids, total polyunsaturated 50.0g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Pumpkin Seed Oil' was not found in FoodData Central, so nutritional data for 'ORGANIC PUMPKIN SEED OIL, PUMPKIN ' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Pumpkin Seed Oil on a Keto Diet

While pumpkin seed oil's zero net carbs make it an excellent choice for a keto diet, its health benefits extend far beyond its carb content. Let's explore what else this oil has to offer.

One of the key health properties of pumpkin seed oil is its high content of healthy fats. It's packed with monounsaturated and polyunsaturated fats, which are known to support heart health by reducing bad cholesterol levels. A keto diet, with its emphasis on healthy fats, can synergistically work with these fats to support your heart health.

Moreover, pumpkin seed oil is rich in antioxidants, particularly vitamin E, which can help protect your cells from damage by free radicals. Notably, a diet high in antioxidants can lead to improved health outcomes.

The oil is also packed with essential minerals such as magnesium and zinc. Magnesium plays a vital role in many bodily functions, including nerve function, muscle contractions, and immune system support. Similarly, zinc is crucial for immune health and wound healing. Including pumpkin seed oil in your keto diet can, therefore, help ensure you get these essential nutrients.

Overall, incorporating pumpkin seed oil into your keto diet not only helps maintain your desired carb limit but also provides you with several other health benefits. And isn't that what we all want from our diet - not just to look good, but to feel good too?

Incorporating Pumpkin Seed Oil into Your Keto Meal Plan

Now that we've established the keto-friendly nature and myriad health benefits of pumpkin seed oil, the question arises - how do we incorporate it into our keto meal plan? Well, the possibilities are endless, and I'm here to share a few of my favorites.

  1. Salad Dressing: The easiest and most common way to use pumpkin seed oil is by adding it to your salads. It can transform a simple green salad into a nutrient-dense, keto-friendly meal. Try combining it with a splash of vinegar and a pinch of salt for a quick and easy dressing.
  2. Drizzle Over Veggies: Toss your favorite keto-friendly veggies in pumpkin seed oil before roasting them for a delicious and healthy side dish. It imparts a unique, nutty flavor that pairs well with a variety of vegetables.
  3. Keto Pesto: Upgrade your traditional pesto by using pumpkin seed oil instead of olive oil. Its rich, intense flavor lends a unique twist to the classic recipe. Enjoy this pesto with zucchini noodles or a piece of grilled chicken for a satisfying keto meal.
  4. Smoothies: For an extra dose of healthy fats, add a tablespoon of pumpkin seed oil to your morning smoothie. It won't alter the taste, but it will enhance the nutritional profile.
  5. Pumpkin Seed Oil Butter: If you're a fan of nut butter, why not try making pumpkin seed oil butter? Simply blend toasted pumpkin seeds with pumpkin seed oil until smooth. You can spread it on keto bread or use it as a dip for your veggies.

Remember, while pumpkin seed oil is a healthy addition to your diet, it's not suitable for high-heat cooking methods like frying or sauteing, as it can lose its nutritional properties. Instead, use it in cold dishes or add it to cooked meals just before serving.

Keto-Compatible Alternatives for Pumpkin Seed Oil

While pumpkin seed oil is a fantastic keto-friendly option, it's always good to have some alternatives on hand for variety in your meal plan. Here are a few other oils that are excellent for a ketogenic diet:

  1. Olive Oil: A staple of the Mediterranean diet, olive oil is high in monounsaturated fats and is carb-free, just like pumpkin seed oil. It's great for drizzling over salads or using in cold dishes. However, although it's suitable for low-heat cooking, it's not the best choice for high-heat methods like frying due to its lower smoke point.
  2. Avocado Oil: This oil is high in heart-healthy monounsaturated fats and also contains zero carbs. It has a mild flavor that can blend into many dishes without overpowering other tastes. Its high smoke point makes it perfect for high-heat cooking methods unlike pumpkin seed oil.
  3. Coconut Oil: Known for its rich content of medium-chain triglycerides (MCTs), coconut oil is a favorite among many keto dieters. It is carb-free and adds a slight tropical flavor to dishes. It's great for baking, sautéing, and even in your morning coffee for a keto-friendly fat boost.
  4. Macadamia Nut Oil: This oil is high in monounsaturated fats and has zero carbs. It has a slightly sweet, nutty flavor that works well in both sweet and savory dishes. Like pumpkin seed oil, it's not suitable for high-heat cooking but is wonderful in cold dishes or drizzled over cooked meals.

Remember, while these oils might be great substitutes for pumpkin seed oil in terms of being keto-friendly, their nutritional profiles do vary. For instance, while coconut oil is high in MCTs, it doesn't have the same level of vitamin E as pumpkin seed oil. Similarly, olive oil and avocado oil have higher smoke points, making them more versatile for cooking than pumpkin seed oil. Therefore, it's beneficial to use a mix of these oils in your diet to get a range of nutrients.

Concluding Thoughts on Pumpkin Seed Oil and Keto

Throughout our exploration of pumpkin seed oil and its suitability for a ketogenic diet, we've unearthed some compelling insights. First and foremost, with its zero net carb content, pumpkin seed oil emerges as an excellent addition to a strict keto regimen. Its high-fat content aligns perfectly with the dietary needs of those following a keto plan.

From a nutritional standpoint, pumpkin seed oil serves as more than just a source of healthy fats. It's a reservoir of antioxidants, especially vitamin E, and essential minerals such as magnesium and zinc. This makes it a beneficial addition to any keto meal plan, not just for maintaining ketosis, but also for overall health and wellness.

We've explored a variety of ways to incorporate pumpkin seed oil into your keto diet, from salad dressings and vegetable drizzles to smoothies and homemade pumpkin seed oil butter. The versatility of this oil allows you to get creative in the kitchen, experimenting with different dishes and flavors.

As a unique idea, why not consider making a keto-friendly pumpkin seed oil mayo? Create a twist on the traditional mayonnaise recipe by using pumpkin seed oil instead of regular oil. This could serve as a tasty, nutrient-dense spread for your keto sandwiches and wraps.

Our deep-dive also shed light on several keto-compatible alternatives to pumpkin seed oil, each bringing unique flavors and nutritional profiles to your table. It's always beneficial to keep a variety in your diet, and these oils provide you with plenty of options.

Explore our Is It Keto Knowledge Hub.

Is Perilla Seed Oil Keto-Friendly
Is Black Seed Oil Keto-Friendly
Is Pecan Oil Keto-Friendly
Are Oils Keto Friendly

Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

While Pumpkin Seed Oil is keto-friendly, it's not suitable for high-heat cooking methods like frying or sautéing, as it can lose its nutritional properties. Instead, use it in cold dishes or add it to cooked meals just before serving.

Pumpkin Seed Oil is high in healthy fats and zero net carbs, which makes it ideal for a keto diet. It also boasts a high amount of antioxidants, particularly vitamin E, and essential minerals. However, the nutritional profile does vary from oil to oil. For instance, coconut oil is high in MCTs, which aren't present in Pumpkin Seed Oil.