Seeds Pumpkin Seeds (pepitas) (Raw)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Seeds, pumpkin seeds (pepitas), raw
Nut and Seed Products
A 100g serving covers 179% of the daily recommended Manganese, making Seeds Pumpkin Seeds (pepitas) (Raw) one of the more concentrated dietary sources of this nutrient. Both protein (29.9g) and fat (40g) are substantial, making Seeds Pumpkin Seeds (pepitas) (Raw) a calorie-efficient source of both macronutrients. With only 0mg of sodium, Seeds Pumpkin Seeds (pepitas) (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Seeds Pumpkin Seeds (pepitas) (Raw) provides 5.1g of dietary fiber per 100g (18% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Seeds Pumpkin Seeds (pepitas) (Raw) delivers meaningful amounts of 11 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein22%29.9 g
- Fat65%40 g
- Carbs13%18.7 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 6.6 | G |
| Protein | 29.9 | G |
| Total lipid (fat) | 40.0 | G |
| Carbohydrate, by difference | 18.7 | G |
| Fiber, total dietary | 5.1 | G |
| Calcium, Ca | 37.4 | MG |
| Iron, Fe | 8.4 | MG |
| Magnesium, Mg | 500 | MG |
| Phosphorus, P | 1150 | MG |
| Potassium, K | 691 | MG |
| Sodium, Na | 0 | MG |
| Zinc, Zn | 6.3 | MG |
| Copper, Cu | 1.2 | MG |
| Manganese, Mn | 4.1 | MG |
| Selenium, Se | 20.5 | UG |
| Energy (Atwater General Factors) | 555 | KCAL |
| Energy (Atwater Specific Factors) | 515 | KCAL |
| Nitrogen | 5.6 | G |
| Ash | 4.8 | G |
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Nutritionally Similar Foods
Based on protein, fat, carbs, fiber, and 11 other nutrients
Nutrient Highlights
- Seeds Pumpkin Seeds (pepitas) (Raw) is a excellent source of Magnesium (119% DV) — see top foods ranked by Magnesium
- Seeds Pumpkin Seeds (pepitas) (Raw) is a excellent source of Protein (60% DV) — see top foods ranked by Protein
- Seeds Pumpkin Seeds (pepitas) (Raw) is a excellent source of Zinc (58% DV) — see top foods ranked by Zinc
- Seeds Pumpkin Seeds (pepitas) (Raw) is a excellent source of Iron (46% DV) — see top foods ranked by Iron
- Seeds Pumpkin Seeds (pepitas) (Raw) is a good source of Fiber (18% DV) — see top foods ranked by Fiber
Dietary Considerations
With 691mg of potassium per 100g, individuals on a renal diet should moderate their intake of Seeds Pumpkin Seeds (pepitas) (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.
Seeds Pumpkin Seeds (pepitas) (Raw) is naturally low in sodium at 0mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Seeds Pumpkin Seeds (pepitas) (Raw) provides 8.4mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.
Rankings Among 8,262 USDA Foods
- Magnesium: top <1% (#1 of 8,262)
- Protein: top 4% (#330 of 8,262)
- Iron: top 4% (#330 of 8,262)
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Nutrition Facts
Serving Size 100g
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 2515380.
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