Green pumpkin seeds in a small ceramic bowl on a warm cream stone surface

Seeds

Pumpkin seeds

Low FODMAP

Low up to 30 g · about 3 tablespoons

Protein, magnesium, zinc

Kcal559
Protein30.2g
Fiber6g
Carbs10.7g
Fat49.1g

per 100 g

Portion guidance

1 tablespoon ≈ 10 g

Practical portions

  • 1 small handful

    25 g

FODMAP serving guide

  • Low — 30 g / about 3 tablespoons

    Key FODMAP: fructan

  • Moderate — 82 g

    Key FODMAP: fructan

  • High — 96 g / about 2/3 cup

    Key FODMAP: fructan

For you

Portion matters here

  • FODMAP suitability depends on serving size
  • Low FODMAP at approximately 30 g
  • Moderate at approximately 82 g
My Meal