Pumpkin Seeds
A rare plant food that is high in protein and fat with very little sugar, so the glycemic load is minimal.
FatTonic Facts
Pumpkin Seeds · per serving 1 oz (28g)
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 0 | 0.0 |
| Sugar (g) | 1 | −0.8 |
| Processing | whole | 0.0 |
| Fiber (g) | 2 | +3.2 |
| Protein (g) | 8 | +5.6 |
| Capped at 100 | raw 108.0 | = 100 |
| Glycemic index | 10 | |
| Carbs (g) | 5 | |
| Fat (g) | 13 |
Score model v1
Nutrients: USDA FoodData Central, record 170557 (Seeds, pumpkin and squash seed kernels, roasted, without salt), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 28 g): carbs 14.7, sugar 1.3, fiber 6.5, protein 29.8, fat 49.1 g.
What this means for fat-burning
Why this score: protein 8 g set it, +5.6 points. Source: USDA FoodData Central, FDC 170557.
Its protein content supports satiety and helps preserve muscle while you lose fat.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Pumpkin Seeds scores 100, rated Excellent. It scores higher than 75% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does pumpkin seeds spike insulin?
Glycemic load 0 for 1 oz (28g); FatTonic Score 100/100 — it strongly supports fat-burning.
Is pumpkin seeds good for fat loss?
Excellent (100/100): pumpkin seeds strongly supports fat-burning.
Better in nuts & seeds
Pumpkin Seeds ties for the best in nuts & seeds on this index.