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Fiber in Pumpkin Seeds

author image Nina K.
Nina K. is a Los Angeles-based journalist who has been published by,, Healthy Living Magazine, Organic Authority and numerous other print and web publications. She has a philosophy degree from the University of Colorado and a journalism certificate from UCLA.
Fiber in Pumpkin Seeds
A close-up of pumpkin seeds. Photo Credit: Image Source/Stockbyte/Getty Images

Pumpkin seeds are a good source of fiber, provided you eat them shell and all. Whole pumpkin seeds contain about 5.2 grams fiber per ounce; however, 1 ounce of pumpkin seed kernels only contains about 1.8 grams of fiber. The shells are somewhat tough, preventing some people from eating them, and many commercial pumpkin seeds come pre-shelled.

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Fiber from Pumpkin Seeds

Most adults need between 20 and 30 grams of fiber per day, according to Harvard School of Public Health. A 1-ounce serving of whole pumpkin seeds can provide 17-to-26 percent of your daily fiber needs, while a serving of pumpkin seed kernels provides just 6 to 9 percent. Because pumpkin seeds are energy-dense foods -- whole versions contain 126 calories per ounce while shelled kernels contain 163 calories per ounce -- eating multiple servings to boost fiber intake may cause excessive calorie consumption. Salted pumpkin seeds can also be high in sodium.

Fiber Benefits

Fiber is vital for proper digestion and promotes regular bowel movements. According to the University of Maryland, eating a fiber-rich diet may reduce your risk of health conditions such as hemorrhoids, gastrointestinal disease, diabetes and high cholesterol. Along with pumpkin seeds, you'll find fiber in oats, whole wheat, bran, beans, fruits and vegetables.

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