Pumpkin Seeds

Low FODMAP

Serving sizes

Pumpkin Seeds changes rating with portion size. Its rating is estimated from what it is made of, so the servings are described rather than weighed.

2 tbsp (23g) Low
⅔ cup (82g) Moderate

Fructans

Pumpkin seeds (pepitas) are Low FODMAP at 2 tbsp (23g), a crunchy, protein-rich seed that stays comfortable across a generous handful.

A 2 tbsp (23g) sprinkle is low, and the seeds stay low well past that; only at about ⅔ cup (82g) do Fructans build to a moderate level.
They come raw, toasted or salted, and the seed behaves the same way in each form, though seasoned mixes can bring garlic or onion powder along.

Scatter 2 tbsp over salads, soups or porridge for crunch, and check the label on flavored packs.

Why pumpkin seeds is rated low

Pumpkin seeds are low FODMAP at 2 tbsp (23g), and they have more headroom than most seeds: the level only turns moderate at ⅔ cup (82g). The subgroup behind that climb is Fructans, which build up slowly as the handful grows, so the gap between a sprinkle and a problem is wide. That makes pepitas one of the easier ways to add crunch, protein and fat to a low FODMAP plate. The rating is estimated from what the seed is made of, and the two rungs on the ladder are the amounts to lean on: 2 tbsp (23g) is comfortably low, and ⅔ cup (82g) is moderate.

What changes your risk

Serving size 2 tbsp (23g) is the low serving and ⅔ cup (82g) is where Fructans reach moderate. A sprinkle over a salad sits well inside that, but snacking straight from the bag is how people reach the upper rung without noticing.
Stacking Fructans in one meal Oats, kiwi, broccoli and sweet potato all carry Fructans too. A bowl of porridge with seeds and kiwi, or a tray bake with sweet potato and a heavy scatter of seeds, stacks the same subgroup even when each part is at its own low serving.
Seasoned packs and mixes Plain raw and toasted pepitas behave the same way. Seasoned packs can add garlic or onion powder, and trail mixes often pair the seeds with dried fruit, which changes the load of the whole mix, so read the label.
Seed butter and seed flour Pumpkin seed butter and pumpkin seed flour pack far more seed into a spoonful than a sprinkle does, so a couple of spoonfuls can reach the moderate rung sooner than you expect.
Toasting does not change it A dry pan improves the flavour and the crunch, but heat does not break down Fructans, so a toasted handful counts the same as a raw one.

What else works

Pumpkin seeds are already a good low FODMAP choice, so the useful comparison is with the other seeds and nuts around them. Chia and sesame seeds are other options for crunch, and peanuts, walnuts, macadamias and pecans are the nuts to reach for. The lookalikes that are not low at ordinary servings are cashews and pistachios, along with seed bars and trail mixes where dried fruit, honey or inulin join the seeds.

How to keep it low

Buy pepitas plain, raw or dry-roasted, and check that a salted or flavoured pack lists only seeds, oil and salt. Toast a batch in a dry pan over medium heat until they puff and start to pop, let them cool, and keep them in a sealed jar away from heat so the oils do not go stale. Measure 2 tbsp (23g) into a small dish for a salad, soup or bowl of porridge rather than tipping from the bag, which keeps the serving where the data puts it.

Common questions

are pumpkin seeds low fodmap

Yes. Pumpkin seeds are low FODMAP at 2 tbsp (23g) and only reach moderate at ⅔ cup (82g).

how many pumpkin seeds can i eat on low fodmap

2 tbsp (23g) is the low serving. The level turns moderate at ⅔ cup (82g), as Fructans build up.

are pumpkin seeds high in fructans

Not at an ordinary serving. They carry Fructans, but the amount only reaches a moderate level at ⅔ cup (82g); 2 tbsp (23g) is low.

are pepitas the same as pumpkin seeds

Pepitas are the green, hull-free seeds sold in most packs labelled pumpkin seeds, and the rating here applies to them: low at 2 tbsp (23g).

Learn more

Informational only, not medical advice. Individual tolerance varies. Talk to a healthcare professional or a dietitian for personal guidance.

Pumpkin Seeds is an estimated rating: it is inferred from the food's ingredients and composition and cross-checked, not measured directly in the papers below. The low, moderate and high cutoffs are still those of Varney et al. (2017).

References

Fructan and free fructose content of common Australian vegetables and fruit. Muir et al. (2007), J. Agricultural and Food Chemistry 55(16):6619-6627.
Measurement of short-chain carbohydrates in common Australian vegetables and fruits by HPLC. Muir et al. (2009), J. Agricultural and Food Chemistry 57(2):554-565.
Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals. Biesiekierski et al. (2011), J. Human Nutrition and Dietetics 24(2):154-176.
Dietary sorbitol and mannitol: food content and distinct absorption patterns. Yao et al. (2014), J. Human Nutrition and Dietetics 27(Suppl 2):263-275.
FODMAPs: food composition, defining cutoff values and international application. Varney et al. (2017), J. Gastroenterology and Hepatology 32(Suppl 1):53-61. Supplies the low, moderate and high cutoffs used on this page.