Seeds come up constantly with clients looking for a low FODMAP snack that isn’t just fruit or plain nuts, pumpkin seeds are usually the answer I give first. As a certified nutritionist, they’re one of the easiest wins on this whole list.
The Short Answer
Are pumpkin seeds low FODMAP? Yes. The Monash University app lists pumpkin seeds as low FODMAP in servings up to about 2 tablespoons (roughly 15 g). Like several other nuts and seeds on this diet, larger portions haven’t been consistently tested as low FODMAP, so sticking to a moderate serving matters.
For the complete list of approved and excluded foods, visit → [Low FODMAP Diet Food List].
Why Portion Size Matters With Seeds
This is a recurring theme across the low FODMAP diet — several foods, including pumpkin seeds, almonds, and sweet potatoes, are low FODMAP in a specific tested amount but shift into higher FODMAP territory in larger servings. Two tablespoons of pumpkin seeds is a genuinely satisfying snack portion, so this isn’t a difficult limit to work within.
Ways to Use Low FODMAP Pumpkin Seeds
- Straight as a snack: roasted and lightly salted, on their own or paired with a piece of low FODMAP fruit
- Sprinkled on salads: adds crunch and protein without any FODMAP concerns in a normal serving
- Stirred into oatmeal: a simple way to add texture and nutrition to breakfast
- Blended into a trail mix: combine with low FODMAP nuts (walnuts, macadamias, peanuts) for a portable snack, keeping the total seed/nut portion within safe limits
- As a topping for soup: works especially well with the [Low FODMAP Chicken Noodle Soup] recipe for extra texture
Simple Roasted Pumpkin Seeds
Ingredients:
- 1 cup raw pumpkin seeds
- 1 tsp olive oil
- ½ tsp salt
- Optional: ½ tsp smoked paprika or cumin
Method:
- Preheat oven to 180°C (350°F).
- Toss pumpkin seeds with olive oil, salt, and any optional spices.
- Spread in a single layer on a baking tray.
- Roast 12-15 minutes, stirring halfway, until golden.
- Let cool before portioning into 2-tablespoon servings.
Prep time: 5 minutes | Cook time: 15 minutes | Makes: about 8 servings
Tip: Roasting a full batch and portioning it into small containers or bags right away makes it much easier to stick to the 2-tablespoon serving size without having to measure every time.
What Other Nuts and Seeds Are Low FODMAP?
Pumpkin seeds aren’t the only option — here’s a quick comparison:
| Nut/Seed | Low FODMAP Serving |
|---|---|
| Pumpkin seeds | 2 tbsp (~15 g) |
| Almonds | 10 nuts |
| Walnuts | 30 g |
| Macadamia nuts | 20 nuts |
| Peanuts | 32 nuts |
| Sesame seeds | 1 tbsp |
| Cashews | High FODMAP — avoid |
| Pistachios | High FODMAP — avoid |
FAQs
Can I eat more than 2 tablespoons of pumpkin seeds if I space it through the day?
The FODMAP testing is based on a single serving amount, not a daily total, so spacing out portions doesn’t necessarily change the FODMAP load of each individual serving. Stick to about 2 tablespoons per sitting to stay within tested amounts.
Are pumpkin seeds a good source of protein on a low FODMAP diet?
Yes — they’re a reasonably good plant protein source in a diet where protein options can feel limited, alongside eggs, plain meat, firm tofu, and quinoa.
Can I use pumpkin seed butter as a substitute?
Pumpkin seed butter hasn’t been as widely tested for FODMAP content as whole pumpkin seeds, so it’s worth introducing cautiously and in small amounts if you try it, rather than assuming it follows the same guideline.
Why are cashews and pistachios high FODMAP but pumpkin seeds aren’t?
It comes down to the specific carbohydrate content of each nut or seed, cashews and pistachios are naturally higher in the fermentable oligosaccharides that trigger symptoms, while pumpkin seeds simply contain much less.
Final Thoughts
Pumpkin seeds are a reliable, easy low-FODMAP snack as long as you keep portions to about 2 tablespoons. Roast a batch, portion it out ahead of time, and you’ll have a go-to snack that won’t leave you second-guessing every handful.
For the complete low FODMAP food list, visit → [Low FODMAP Diet Food List].
For a recipe to pair these with, visit → [Low FODMAP Chicken Noodle Soup]