Nuts and Seeds
Nutrition Facts Pumpkin Seeds (Pepitas)
Pumpkin Seeds (Pepitas) are a nut or seed food whose intact, roasted, ground, or butter form changes texture and nutrient accessibility. They provide protein, dietary fiber, monounsaturated fat, and polyunsaturated fat. Choose kernels without mold, insect damage, or a paint-like rancid odor and store them airtight away from heat and light; refrigeration extends quality.
Calories555
Protein29.9g
Carbs18.7g
Fat40g
Protein
Carbs
Fat
Nutrition for 100 g
| Calories | 555 kcal |
|---|---|
| Protein | 29.91 g |
| Total Fat | 40.03 g |
| Carbohydrates | 18.68 g |
| Fiber | 5.08 g |
| Total Sugars | 1.4 g |
| Sodium | 0 mg |
Nutrients
Full nutrient profile
Proximates
Water
6.62 g
Energy (Atwater General Factors)
554.6 kcal
Energy (Atwater Specific Factors)
514.84 kcal
Nitrogen
5.64 g
Protein
29.91 g
Total lipid (fat)
40.03 g
Ash
4.77 g
Energy
559 kcal
Energy
2339 kj
Carbohydrates
Carbohydrate, by difference
18.68 g
Fiber, total dietary
5.08 g
Starch
1.47 g
Fructose
0.15 g
Lactose
0 g
Galactose
0 g
Sugars, Total
1.4 g
Sucrose
1.13 g
Glucose
0.13 g
Maltose
0 g
Lipids
Cholesterol
0 mg
Fatty acids, total trans
0.06 g
Fatty acids, total saturated
8.66 g
SFA 8:0
0 g
SFA 12:0
0.006 g
SFA 14:0
0.06 g
PUFA 22:6 n-3 (DHA)
0 g
SFA 22:0
0.06 g
MUFA 14:1
0 g
MUFA 16:1
0.05 g
PUFA 20:5 n-3 (EPA)
0 g
PUFA 22:5 n-3 (DPA)
0 g
SFA 17:0
0.04 g
SFA 24:0
0.04 g
TFA 16:1 t
0 g
MUFA 24:1 c
0.005 g
MUFA 18:1 c
16.11 g
PUFA 18:2 n-6 c,c
20.67 g
MUFA 22:1 c
0 g
MUFA 17:1
0 g
Fatty acids, total trans-monoenoic
0.03 g
MUFA 15:1
0 g
PUFA 18:3 n-3 c,c,c (ALA)
0.12 g
PUFA 20:3 n-3
0 g
PUFA 22:4
0.006 g
SFA 4:0
0 g
SFA 6:0
0.001 g
SFA 10:0
0.003 g
SFA 16:0
5.36 g
SFA 18:0
2.87 g
SFA 20:0
0.21 g
MUFA 18:1
16.13 g
PUFA 18:2
20.71 g
PUFA 18:3
0.12 g
PUFA 20:4
0.13 g
PUFA 18:4
0 g
MUFA 20:1
0.06 g
MUFA 22:1
0.001 g
Fatty acids, total monounsaturated
16.24 g
Fatty acids, total polyunsaturated
20.98 g
SFA 15:0
0.008 g
TFA 18:1 t
0.03 g
TFA 22:1 t
0.001 g
TFA 18:2 t not further defined
0.04 g
PUFA 18:2 CLAs
0.004 g
PUFA 20:2 n-6 c,c
0.004 g
MUFA 16:1 c
0.05 g
PUFA 18:3 n-6 c,c,c
0 g
PUFA 20:3
0 g
Fatty acids, total trans-polyenoic
0.04 g
PUFA 20:4 n-6
0 g
Amino acids
Isoleucine
1.28 g
Leucine
2.42 g
Lysine
1.24 g
Cystine
0.33 g
Valine
1.58 g
Arginine
5.35 g
Histidine
0.78 g
Aspartic acid
2.96 g
Serine
1.67 g
Tryptophan
0.58 g
Threonine
1 g
Methionine
0.6 g
Phenylalanine
1.73 g
Tyrosine
1.09 g
Alanine
1.49 g
Glutamic acid
6.19 g
Glycine
1.84 g
Proline
1.32 g
Minerals
Calcium, Ca
37.38 mg
Iron, Fe
8.36 mg
Magnesium, Mg
499.7 mg
Phosphorus, P
1150 mg
Potassium, K
691.2 mg
Sodium, Na
0 mg
Zinc, Zn
6.34 mg
Copper, Cu
1.23 mg
Manganese, Mn
4.12 mg
Selenium, Se
20.52 ug
Vitamins and other components
Folic acid
0 ug
Vitamin D (D2 + D3)
0 ug
Vitamin D (D2 + D3), International Units
0 iu
Vitamin E (alpha-tocopherol)
2.18 mg
Tocopherol, beta
0.03 mg
Tocopherol, gamma
35.1 mg
Tocotrienol, alpha
0 mg
Tocotrienol, beta
0 mg
Folate, DFE
58 ug
Tocopherol, delta
0.44 mg
Tocotrienol, gamma
0.06 mg
Tocotrienol, delta
0 mg
Folate, food
58 ug
Retinol
0 ug
Vitamin C, total ascorbic acid
1.9 mg
Folate, total
58 ug
Vitamin B-12
0 ug
Vitamin B-12, added
0 ug
Vitamin E, added
0 mg
Choline, total
63 mg
Vitamin A, RAE
1 ug
Carotene, beta
9 ug
Carotene, alpha
1 ug
Vitamin A, IU
16 iu
Cryptoxanthin, beta
1 ug
Lycopene
0 ug
Vitamin K (Dihydrophylloquinone)
0 ug
Vitamin K (phylloquinone)
7.3 ug
Thiamin
0.27 mg
Riboflavin
0.15 mg
Vitamin K (Menaquinone-4)
0 ug
Lutein + zeaxanthin
74 ug
Niacin
4.99 mg
Pantothenic acid
0.75 mg
Vitamin B-6
0.14 mg
Other nutrients
Alcohol, ethyl
0 g
Caffeine
0 mg
Theobromine
0 mg
Interesting fact
Grinding changes how quickly nut and seed fat becomes accessible
In intact kernels, part of the oil remains enclosed by plant cell walls. Chopping, milling, and turning a nut or seed into butter disrupt more cells, so fat is generally released more readily during digestion.
Related foods
Compare similar foods
Recipes with this food
Use pumpkin seeds (pepitas) in simple recipes
Recipes featuring this food will appear here when the recipe library is connected.
These nutrition values are provided for educational purposes only and are not medical advice. Values may vary depending on brand, preparation method, and serving size.