Pumpkin seeds (pepitas) Seeds Calories and Nutrition Facts

Seeds, pumpkin seeds (pepitas), raw nutrition facts

The table below shows the complete nutritional profile for seeds, pumpkin seeds (pepitas), raw per 100 g (the laboratory analytical standard), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from fat, and it is high in protein (29.9 g per 100 g), a good source of fibre.

*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.

Pumpkin seeds (pepitas) Seeds calories by weight: ounces, pounds and grams

USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 5.55 kcal per gram (high energy density), energy dense: small portions carry a lot of calories, so measuring rather than eyeballing makes a real difference.

How pumpkin seeds (pepitas) seeds compares to other nuts & seeds

Against the 19 nuts & seeds in this database, pumpkin seeds (pepitas) seeds ranks 4th lowest in calories and 1st highest in protein. The category averages 616 kcal per 100 g, so this one is 10% below it. The lightest option in the category is flour, chestnut at 385 kcal per 100 g, and the protein leader is seeds, pumpkin seeds (pepitas), raw at 29.9 g per 100 g.

Portion planning with pumpkin seeds (pepitas) seeds

• 100 calories comes to about 18 g (0.6 oz).
• 20 g of protein takes about 67 g, bringing 372 kcal with it — that is 5.4 g of protein per 100 calories.
• Fibre density is 0.9 g per 100 calories, covering 18% of the daily fibre target per 100 g.
• Macro split by calories: 13% carbs, 22% protein, 65% fat.

Nutrient screening detail

The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:

• High protein — 29.9 g per 100 g (≥ 20% DV)
• Good source of fibre — 5.1 g per 100 g (≥ 10% DV)
• Low saturated fat — 0 g per 100 g (≤ 1 g)
• Sodium free — 0 mg per 100 g (< 5 mg)
• Sugar free — 0 g total sugars per 100 g (< 0.5 g)

Track pumpkin seeds (pepitas) seeds for free

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