Fiber breakdown
Soluble 3.6 g (38%)Insoluble 5.8 g (62%)
| Serving | 1 cup, without shell |
|---|---|
| Total fiber | 9.4 g |
| Soluble fiber | 3.6 g |
| Insoluble fiber | 5.8 g |
| Share of 28 g daily target | 34% |
| Category | Seeds |
| Food type | Whole food |
Fiber content
Fiber in Pumpkin Seeds
A 1 cup, without shell serving of pumpkin seeds contains 9.4 g of dietary fiber — a good source of fiber, about 34% of a 28 g daily target.
9.4 g
per 1 cup, without shellHow much fiber is in pumpkin seeds?
Pumpkin Seeds delivers 9.4 grams of dietary fiber in a typical 1 cup, without shell serving, which makes it a good source of fiber. That covers roughly 34% of a 28 gram daily reference intake, so it can make a real dent in your fiber goal for the day.
Of that total, about 3.6 g is soluble fiber (which forms a gel in the gut and helps with cholesterol and blood-sugar) and 5.8 g is insoluble fiber (which adds bulk and supports regularity).
USDA FoodData Central FNDDS 2021-2023; FDC ID 2707579; total dietary fiber nutrient 1079. Total fiber is from USDA FNDDS; soluble and insoluble grams are category-based estimates, not lab-measured values.
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