Home » Why Pumpkin Seeds Are Amazing For Keto Lifestyle and Radiant Skin!

Why Pumpkin Seeds Are Amazing For Keto Lifestyle and Radiant Skin!

Omega-Rich Keto Seed Crackers Recipe
Omega-Rich Keto Seed Crackers Recipe
Why Pumpkin Seeds Are Amazing For Keto Lifestyle and Radiant Skin seasoned pumpkin seeds

Pumpkin seeds, or pepitas, are not only keto but they contain vitamins and minerals that support skin health for people following the keto diet!

In my opinion, pumpkin seeds are one of the great superfoods.

One of my favorite things to eat every day is these gluten free pumpkin seed flour crackers, using ground-up pepitas, as the main ingredient.

But followers of the keto diet may lack minerals like selenium, magnesium, phosphorus, and vitamins B and C found in high- carbohydrate foods like sweet potatoes, bananas, quinoa, whole-grain bread, and kidney beans.

One way to ensure that you are getting all of the necessary nutrients on keto is to choose foods that are high in these micronutrients to compensate since there are many nutritious foods that are not allowed on keto.

As it turns out, pumpkin seeds can help make up for some of these nutritional deficits that cause dull-looking skin!

Where Do Pumpkin Seeds Come From?

Pumpkin seeds come from pumpkins, obviously, and can vary in different varieties of pumpkins: shelled and unshelled.

Pumpkins are a type of gourd, which includes squash, melon, and cucumber, which also have seeds similar to pumpkins.

What Is The Difference Bewteen Pumpkin Seeds and Pepitas?

Pumpkin seeds:

  • Have a white shell, or husk, with the smaller green seed inside, known as a pepita.
  • These types of seeds typically come from the pumpkins that people use to make a Jack o’ Lantern (aka Captain Jack) and include the Sugar Pie, Autumn Gold, Conneticut Field, and Winter Luxury varieties.


  • Are the green edible seeds without a shell found in certain varieties of pumpkin.
  • These types of seed are cultivated in varieties of pumpkins grown specically for the seeds, or pepitas, such as Lady Godiva, Kakai Hulless, Austria Oil Seed, and Gleisdorfer Naked Seeded pumpkins.

Both whole husk pumpkin seeds and pepitas are readily available in supermarkets and online.

(This post may contain affiliate links. You can read my full affiliate disclosure here.)

How Many Carbs Are in Pumpkin Seeds?

Pumpkin seeds come in an average of 1.5 net carbohydrates per 28 g (1/4 cup) serving, making them ideal for the keto diet.

CarbohydratesRaw, With ShellRaw, Unshelled Pepitas
Total Carbohydrates7 g4 g
Net Carbohydrates1 g2 g

What Vitamins and Minerals Are Found in Pumpkin Seeds/Pepitas?

Why Pumpkin Seeds Are Amazing For Keto Lifestyle and Radiant Skin key vitamins and minerals in pumpkin seeds pie chart
%RDI per 28g (1 oz) pumpkin seeds

Which Vitamins and Minerals in Pumpkin Seeds Will Improve My Skin?

Minerals such as magnesium, calcium, zinc, copper, selenium, iron, manganese, and vitamins A, C, E, and others have been shown to have positive dermatological effects through a variety of functions within the layers of the skin.

These nutrients have been shown to be crucial in protecting the skin and its DNA against free radicals, UV radiation, and other environmental aggressors.

Minerals are key to maintaining hydration levels, slowing down cell degradation, correcting and activating healthy skin cell behaviors, while and treating different skin disorders.

The table below shows vitamins and minerals found in pumpkin seeds that promote skin health while on the keto diet:

Vitamin/MineralEffect on Skin
(via beta carotene)
Helps to prevent the breakdown of collagen with antioxidant properties to help protect against sunburn. It also assists the oil glands around your hair follicles work and may also help with the healing of cuts and scrapes.
C  Promotes collagen production and is a powerful antioxidant, with protection from free radicals and possibly reducing your chance of developing skin cancer.
CalciumAn integral part of wound healing and skin-cell regeneration plays an important role in the regulation of cell turnover within the epidermis while maintaining the skin barrier through proper lipid (or fat) content in the surface cells.
CopperHelps in the formation of collagen, a protein that helps make up your bones and tissues and
protects cells from damage.
EThis antioxidant and anti-inflammatory can also absorb the energy from UV light, which damages skin and helps to prevent wrinkles, sagging, and skin cancer. When combined with vitamin C, cell walls are strengthened.
IronHelps to combat anemia and improve oxygen flow to the surface of the skin, resulting in a glow and naturally flushed skin.
K Helps to protect the collagen in the body to help skin appear more, plump and smooth while maintaining its elasticity, preventing wrinkles and fine lines.
ManganeseResponsible for activating prolidase, an enzyme that makes skin cells. Studies have shown that manganese may improve wound healing when combined with other minerals like zinc and calcium.
Magnesium It lowers cortisol production, helping to reduce acne by stabilizing hormones in the body.
SeleniumHelps antioxidants ( vitamins A, C, and E) protect your skin from UV rays, lowering the risk of developing skin cancer.
Zinc anti-inflammatory properties and is useful for treating inflammatory skin diseases, such as acne, rosacea, eczema, and ulcers.

Why Pumpkin Seeds Are Amazing For Keto Lifestyle and Radiant Skin pumpkin soup

Which Fats in Pumpkin Seeds Will Help My Skin While on Keto?

  • Pumpkin seeds, a keto food, contain both monounsaturated and polyunsaturated fatty acids and contain alpha-linolenic acid (ALA), an Omega 3 fatty acid. The antioxidant properties of alpha-lipoic acid have been linked to several benefits, reduced inflammation,  and slowed skin aging.

There has been good evidence that eating pumpkin seeds, because of their ALA content, could also well be beneficial for the heart and the prevention of cardiovascular disease as part of a balanced diet.

  • The seeds also include omega fatty acids 6 (linoleic acid) and 9 (oleic acid).

These fatty acids act as the essential building blocks of skin’s surface layers, creating a smoother, more even, younger-looking, and healthier complexion.

Polyunsaturated FatMonounsaturated Fat
Omega 3 (ALA) and 6 (Linoleic Acid)

Essential fatty acids that come from diet

Helps to prevent inflammation in the skin and supports the skin barrier
Omega 9 (Oleic Acid)

Non-essential fatty acids that do not come from diet, rather naturally produced in the body

Helps the body build strong skin, hair, and nail cells when ingested

For More Healthy Skin Tips :


How Do I Incorporate Pumpkin Seeds into the Keto Diet?

Pumpkin seeds and pepitas can easily be incorporated into the keto diet as a snack or as an ingredient in low-carb dishes!

In many countries, they’re a popular snack that can be eaten either raw or roasted, salted or unsalted.

You can add them to smoothies or sprinkle on a parfait with Greek yogurt and fruit.

Or you could incorporate them into meals by sprinkling them onto salads, soups, or cereals.

Don’t forget that you can also use pumpkin seeds in baking, both for sweet or savory bread and cakes.

The possibilities are endless when using pumpkin seeds on keto and even easier to maintain healthy skin!

Here Are Some Pumpkin Seed Recipes To Try:




Do you incorporate pumpkin seeds into your daily keto intake or will you start?

What are the results you have seen in your skin over time?

Leave a message in the comments and let me know your thoughts on pumpkin seeds!



  1. Kerstin
    October 30, 2021 / 3:51 pm

    Great post! I’ll star incorporating pumpkin seeds in My morning muesli.

    • familyandglamour
      November 2, 2021 / 8:38 am

      That is a great way to start! Cheers to beautiful skin!🥣

%d bloggers like this: