Fiber content
A 1 oz serving of pumpkin seeds contains 1.7 g of dietary fiber - a small amount of fiber, about 6% 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 oz |
|---|---|
| Total fiber | 1.7 g |
| Soluble fiber (estimated) | about 0.3 g |
| Insoluble fiber (estimated) | about 1.4 g |
| Share of 28 g daily target | 6% |
| Category | Seeds |
| Food type | Whole food |
Also measured as 1 cup, without shell (9.4 g).
Pumpkin seeds delivers 1.7 grams of dietary fiber in a typical 1 oz serving, which makes it a small amount of fiber. That covers roughly 6% of a 28 gram daily reference intake, so it adds gently toward your fiber goal for the day.
Of that total, an estimated 0.3 g is soluble fiber (which forms a gel in the gut and helps with cholesterol and blood-sugar) and an estimated 1.4 g is insoluble fiber (which adds bulk and supports regularity).
USDA FoodData Central; total dietary fiber nutrient 1079. 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 oz) 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 oz) has 1.7 g of dietary fiber per 1 oz, which covers about 6% of a 28 g daily reference intake.
Not especially. Pumpkin seeds (1 oz) provides 1.7 g of fiber per 1 oz, a small amount of fiber. Foods with 5 g or more per serving are generally considered high in fiber.
Of the 1.7 g of total fiber in 1 oz of pumpkin seeds, an estimated 0.3 g is soluble fiber and an estimated 1.4 g is insoluble fiber. Total fiber is measured; the split is a category-based estimate.
At 1.7 g per 1 oz, it would take about 17 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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