Pumpkin Seeds (Pepitas), Raw
170 calories per 1 serving (30 g), from USDA FoodData Central.
Nutrition facts
- Per 1 serving (30 g)% Daily Value
- Calories170 kcal
- Total Fat12 g15%
- Saturated Fat—
- Trans Fat—
- Cholesterol—
- Sodium0 mg0%
- Total Carbohydrate6 g2%
- Dietary Fiber2 g5%
- Total Sugars—
- Added Sugars—
- Protein9 g
- Vitamin D—
- Calcium10 mg0%
- Iron2.5 mg15%
- Potassium210 mg4%
- Phosphorus350 mg30%
- Magnesium150 mg35%
- Zinc1.9 mg15%
- Selenium6 mcg10%
- Copper0.37 mg40%
- Manganese1.24 mg50%
%DV for adults and children 4 and older.
Show the mathHide the math
- Calories167 kcal → 170 kcal · nearest 10 kcal
- Total Fat12 g → 12 g · nearest 1 g
- Sodium0 mg → 0 mg · shown as 0
- Total Carbohydrate5.61 g → 6 g · nearest 1 g
- Dietary Fiber1.52 g → 2 g · nearest 1 g
- Protein8.97 g → 9 g · nearest 1 g
- Calcium11.2 mg → 10 mg · nearest 10 mg (FDA guidance)
- Iron2.51 mg → 2.5 mg · nearest 0.1 mg (FDA guidance)
- Potassium207 mg → 210 mg · nearest 10 mg (FDA guidance)
USDA's value for this serving, then what a label prints. Where these numbers come from
Using Pumpkin Seeds (Pepitas) in a recipe?
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Get the full FDA labelWhere the calories come from
- Protein22% of calories
- Fat65% of calories
- Carbohydrate13% of calories
Questions about Pumpkin Seeds (Pepitas)
How many calories are in Pumpkin Seeds (Pepitas)?
Pumpkin Seeds (Pepitas), Raw has 170 calories per 1 serving (30 g) and 560 per 100 g, as a Nutrition Facts label rounds them.
How much protein is in Pumpkin Seeds (Pepitas)?
Pumpkin Seeds (Pepitas), Raw has 9 g of protein per 1 serving (30 g) and 30 g per 100 g.
What does %DV mean here?
% Daily Value is the share of FDA's Daily Value in one serving, for adults and children 4 and older. Amounts and percentages are rounded the way a Nutrition Facts label rounds them. Protein shows no %DV: a label needs a protein quality score for it.
Where does this data come from?
- Nutrient values: USDA FoodData Central, Foundation Foods, released 2026-04-30, FDC ID 2515380.
- Daily Values and label rounding: FDA, 21 CFR 101.9, as of 2026-02-12.
- Rounding of each amount: 21 CFR 101.9(c).
- %DV: 21 CFR 101.9(d)(7)(ii).
- Calories: USDA's energy by Atwater general factors (nutrient 2047).
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For information only. Check the sources before printing a label.