pumpkin seeds
Nuts & Seeds
Trigger checker for pumpkin seeds
See pumpkin seeds rated across every trigger — FODMAP, histamine, salicylate, oxalate, tyramine and more — plus diet compatibility, all in one quick ingredient profile.
Related checkers
Compare pumpkin seeds across criteria
Triggers
Diets
Serving size, prep, and portion notes for pumpkin seeds
Pumpkin seeds, also sold shelled as pepitas, are prized for zinc and magnesium but they are high in oxalate, which is the trigger that catches people out, especially anyone prone to kidney stones. Raw seeds are also high in lectins, and they carry moderate nickel. They are low histamine and low FODMAP in a normal serve, so unlike sunflower or sesame their issue is really oxalate and lectin rather than gut fermentation.
Watch for
High in oxalate, so heavy or daily handfuls matter for kidney-stone formers and anyone tracking oxalate load / High in lectins when raw, which soaking, sprouting or roasting reduces / Moderate nickel, minor on its own but it adds up if you eat a lot of seeds and nuts / Nutritionally rich in zinc and magnesium, which is not a trigger but the reason people eat so many of them
Explore related in Nuts & Seeds
Compare similar foods to build a personalized list of swaps that work for your system.
FAQ
What does the FODMAP rating mean for pumpkin seeds?
Medium FODMAP: portion size matters more than the ingredient itself.
Is pumpkin seeds generally well tolerated?
Oxalates (Avoid) and Lectin (Avoid) Start with those if you react.
What should I check next?
Compare within the Nuts & Seeds group.