pumpkin seeds
Nuts & Seeds
Is pumpkin seeds high in sulfites?
Is pumpkin seeds high or low in sulfites? See its exact rating, how much counts as a portion, and its FODMAP, salicylate, oxalate and diet compatibility in one place.
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Sensitivity notes
Why sulfites food checker matters
Sulfites are preservatives found in wine, dried fruits, and processed foods. They can trigger asthma symptoms, headaches, and allergic reactions in sensitive individuals.
- Dried fruits are often high in sulfites unless labeled 'unsulfured'
- Wine, especially white, commonly contains sulfites
- Fresh foods are naturally sulfite-free
- Check medication labels - some contain sulfites
- Look for 'contains sulfites' on labels (required above 10ppm)
Sensitivities
What pumpkin seeds contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where pumpkin seeds fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about 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
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Sulfites Guide
Everything you need to know about sulfites sensitivity and smart food choices.
Sulfites are preservatives found in wine, dried fruits, and processed foods. They can trigger asthma symptoms, headaches, and allergic reactions in sensitive individuals.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for Sulfites sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in sulfites and may trigger symptoms:
View full list
If you're sensitive to Sulfites, consider these strategies:
- 1Dried fruits are often high in sulfites unless labeled 'unsulfured'
- 2Wine, especially white, commonly contains sulfites
- 3Fresh foods are naturally sulfite-free
- 4Check medication labels - some contain sulfites
- 5Look for 'contains sulfites' on labels (required above 10ppm)
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
Want personalized tracking?
Download Triggerbites to log meals, track symptoms, and discover your unique triggers.
Get the AppFAQ
Is pumpkin seeds high in Sulfites?
Sulfites: low signal for most people.
Can I still eat pumpkin seeds if I'm sensitive to Sulfites?
Usually fine in normal portions.
What else should I check?
Check Oxalates, Lectin, and AIP next for a fuller picture.