Fiber content
A 1 cup, without shell serving of pumpkin seeds contains 9.4 g of dietary fiber - a good source of fiber, about 34% of a 28 g daily target.
Total fiber is measured. The split between soluble and insoluble is a category-based estimate, so read it for the shape of the food rather than the decimal.
| Serving | 1 cup, without shell |
|---|---|
| Total fiber | 9.4 g |
| Soluble fiber (estimated) | about 3.6 g |
| Insoluble fiber (estimated) | about 5.8 g |
| Share of 28 g daily target | 34% |
| Category | Seeds |
| Food type | Whole food |
Also measured as 1 oz (1.7 g).
Pumpkin Seeds delivers 9.4 grams of dietary fiber in a typical 1 cup, without shell serving, which makes it a good source of fiber. That covers roughly 34% of a 28 gram daily reference intake, so it can make a real dent in your fiber goal for the day.
Of that total, an estimated 3.6 g is soluble fiber (which forms a gel in the gut and helps with cholesterol and blood-sugar) and an estimated 5.8 g is insoluble fiber (which adds bulk and supports regularity).
USDA FoodData Central FNDDS 2021-2023; FDC ID 2707579; total dietary fiber nutrient 1079. Total fiber is from USDA FNDDS; soluble and insoluble grams are category-based estimates, not lab-measured values.
Soluble vs Insoluble Fiber: What Each One Actually Does · All fiber guides
You have the number. Adding Pumpkin Seeds (1 cup, without shell) to the tracker is free - as is every one of the 961 foods here - but the tracker only keeps the last 14 days in view. Premium keeps every week of your log and turns that history into trends: your average fiber per logged day, the days you hit your goal, and how many of the 30 weekly plant groups you have actually eaten. Custom foods and JSON/CSV export are included.
Questions
Pumpkin Seeds (1 cup, without shell) has 9.4 g of dietary fiber per 1 cup, without shell, which covers about 34% of a 28 g daily reference intake.
Yes. Pumpkin Seeds (1 cup, without shell) provides 9.4 g of fiber per 1 cup, without shell, a good source of fiber.
Of the 9.4 g of total fiber in 1 cup, without shell of pumpkin seeds, an estimated 3.6 g is soluble fiber and an estimated 5.8 g is insoluble fiber. Total fiber is measured; the split is a category-based estimate.
At 9.4 g per 1 cup, without shell, it would take about 3 servings of pumpkin seeds to reach a 28 g daily fiber target. In practice, most people combine several fiber sources across the day.
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