Nut and Seed Products
Seeds, pumpkin seeds (pepitas), raw
100 grams of seeds (pumpkin seeds (pepitas), raw) has 515 calories, 29.9 g of protein, 40 g of total fat and 18.7 g of carbohydrate, including 5.1 g of fiber. These figures come from USDA FoodData Central (USDA Foundation Foods), in data USDA published Apr 20, 2023.
USDA Foundation FoodsFDC ID 2515380
Amount
Portion weights are from USDA. The page recalculates in your browser.
Nutrition data per 100 g
Calories515
Amount% Daily Value*
- Total fat 40 g 51%
- Saturated fat —
- Trans fat —
- Monounsaturated fat —
- Polyunsaturated fat —
- Cholesterol —
- Sodium 0 mg 0%
- Total carbohydrate 18.7 g 7%
- Dietary fiber 5.1 g 18%
- Total sugars —
- Protein 29.9 g 60%
* % Daily Value uses the FDA Daily Values for adults and children 4 years and older (21 CFR 101.9). A dash means USDA does not report that value for this food.
Key numbers per 100 g
Calories
515
Protein
29.9g
Total fat
40g
Carbohydrate
18.7g
Protein supplies about 23% of the calories in this food, using 4 calories per gram of protein. It has 0 mg of sodium per 100 g (0% of the 2,300 mg Daily Value).
This page shows laboratory and reference data for a generic food, not a specific product label. Packaged foods can differ, so check the label on the package you buy. This is not medical or nutrition advice.
Vitamins and minerals
Amounts per 100 g. Only nutrients USDA reports for this food are listed.
| Nutrient | Amount | % Daily Value | Daily Value |
|---|---|---|---|
| Calcium | 37.4 mg | 3% | 1,300 mg |
| Iron | 8.4 mg | 46% | 18 mg |
| Potassium | 691 mg | 15% | 4,700 mg |
| Magnesium | 500 mg | 119% | 420 mg |
| Phosphorus | 1,150 mg | 92% | 1,250 mg |
| Zinc | 6.3 mg | 58% | 11 mg |
| Copper | 1.2 mg | 136% | 0.9 mg |
| Selenium | 20.5 mcg | 37% | 55 mcg |
| Water | 6.6 g | — | — |
Not reported by USDA for this food: Saturated fat, Trans fat, Monounsaturated fat, Polyunsaturated fat, Cholesterol, Total sugars, Vitamin A (RAE), Vitamin C, Vitamin D, Vitamin E, Vitamin K, Thiamin (B1), Riboflavin (B2), Niacin (B3), Vitamin B6, Folate, Vitamin B12, Choline, Caffeine.Percent Daily Values are reference numbers for comparing foods, not personal targets.
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Portion sizes and weights
Household measures that USDA lists for seeds (pumpkin seeds (pepitas), raw), with their weight in grams and the calories in each.
| Portion | Weight | Calories | Protein |
|---|---|---|---|
| Reference amount (RACC) | 30 g | 155 | 9 g |
RACC is the FDA Reference Amount Customarily Consumed, the amount used as the basis for serving sizes on labels.
About these numbers
USDA FoodData Central reports nutrients per 100 grams of the edible portion. Foundation Foods values come from chemical analysis of food samples, with details on how each value was derived. Values from Foundation Foods release of Apr 30, 2026. Rounded for display; per-portion figures are calculated from the 100 g values.
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Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central — USDA Foundation Foods, FDC ID 2515380 (fdc.nal.usda.gov), published Apr 20, 2023.
- FDA Daily Values for adults and children 4 years and older (21 CFR 101.9) (fda.gov, eCFR).
- USDA and FDA do not endorse OpenPlate. Not medical or nutrition advice.