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
Calories0kcal
Protein29.9G
Fat40G
Carbs18.7G
Fiber5.1G
Calorie Distribution
554kcal
- Protein22%29.9 g
- Fat65%40 g
- Carbs13%18.7 g
Serving Size
g
% Daily Value
per 100g serving · FDA 2020 reference
≤5% low6–19% moderate≥20% good source
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
Explore by Nutrient
Show Nutrition Facts Label
Nutrition Facts
Serving Size 100g
Calories0
% Daily Value*
Total Fat 40.0G51%
Cholesterol 0mg0%
Sodium 0MG0%
Total Carbohydrate 18.7G7%
Dietary Fiber 5.1G18%
Total Sugars 0
Protein 29.9G60%
Vitamin D 0mcg0%
Calcium 37.4MG3%
Iron 8.4MG46%
Potassium 691MG15%
* 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.
View on USDA FoodData Central →