Around 4.7 g net carbs per 100 g — fits a keto day comfortably.
For keto, the key number is net carbs per 100 g: if it's under ~5 g, you're fine; over ~10 g, portions matter; over 20 g, skip it.
4.71 g / 100 g
559 kcal / 100 g
Protein: 30.23 g
Fat: 49.05 g
Target carbs: 5–10% of calories, cap ~30 g/day.
A 100 g portion of seeds, pumpkin and squash seed kernels, dried costs you 4.71 g of net carbs. On a typical Keto day with a 30 g carb ceiling, that's 16% of your daily budget.
Pair it with fat and protein to slow glucose response — that's generally good practice regardless of regime.
See the canonical entry for Seeds, pumpkin and squash seed kernels, dried — all regimes, all data:
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