How much protein is in Seeds Pumpkin Seeds (pepitas) (Raw)?

Seeds Pumpkin Seeds (pepitas) (Raw) provides 29.9g of protein per 100g, which is 60% of the recommended daily value.

Is Seeds Pumpkin Seeds (pepitas) (Raw) high in fat?

Seeds Pumpkin Seeds (pepitas) (Raw) contains 40.0g of total fat per 100g (51% DV), making it a higher-fat food.

What vitamins and minerals are in Seeds Pumpkin Seeds (pepitas) (Raw)?

Seeds Pumpkin Seeds (pepitas) (Raw) is a notable source of Manganese (179% DV), Copper (136% DV), and Magnesium (119% DV) per 100g.

Seeds Pumpkin Seeds (pepitas) (Raw)

SR Legacy·Comprehensive Reference Data

Seeds, pumpkin seeds (pepitas), raw

Nut and Seed Products

It is an excellent source of Manganese (179% DV) and Copper (136% DV). With 29.9g of protein per 100g, it ranks among higher-protein options in its category.

Calories0kcal

Protein29.9G

Fat40G

Carbs18.7G

Fiber5.1G

Calorie Distribution

554kcal

Protein22%29.9 g
Fat65%40 g
Carbs13%18.7 g

Serving Size

% 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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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

Top foods in Protein Top foods in Fiber Top foods in Iron Top foods in Calcium Top foods in Potassium Top foods in Magnesium Top foods in Zinc

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 →