Seeds, pumpkin seeds (pepitas), raw
100 g: 515 kcal, 29.9 g protein, 18.7 g carbohydrate and 40 g fat.
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Nutrition Facts
Serving size100 g
Amount per serving
Calories510
% Daily Value*
| Total Fat 40g | 51% |
|---|---|
| Saturated Fat — | |
| Trans Fat — | |
| Cholesterol — | |
| Sodium 0mg | 0% |
| Total Carbohydrate 19g | 7% |
| Dietary Fiber 5g | 18% |
| Total Sugars — | |
| Includes Added Sugars — | |
| Protein 30g | 60% |
| Vitamin D — | |
| Calcium 40mg | 2% |
| Iron 8.4mg | 45% |
| Potassium 690mg | 15% |
* The % Daily Value (DV) 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.
Estimated values. — means USDA has no value; ≥ is a lower bound. Source: USDA FoodData Central. Disclaimer.
What 100 g gives you
High in Protein (60% DV), Iron (46% DV), Magnesium (119% DV), Phosphorus (92% DV), Zinc (58% DV), Copper (136% DV), Manganese (179% DV), Selenium (37% DV)
Low in sodium
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Where the calories come from
22% protein · 13% carbohydrate · 65% fat
- Protein
- 30 g 22%
- Carbs
- 19 g 13%
- Fat
- 40 g 65%
Compared with other foods
Per 100 g, against every food in USDA's data.
- Calories: less than 6% of foods
- Protein: more than 96% of foods
- Total fat: less than 5% of foods
- Carbohydrate: more than 67% of foods
- Dietary fiber: more than 89% of foods
- Sodium: none
All nutrients (16)
Amounts for 100 g and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 515 kcal | 515 kcal | |
| Protein | 29.9 g | 29.9 g | 60% |
| Carbohydrate | 18.7 g | 18.7 g | 7% |
| Dietary fiber | 5.08 g | 5.08 g | 18% |
| Water | 6.62 g | 6.62 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 40 g | 40 g | 51% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 37.4 mg | 37.4 mg | 3% |
| Iron | 8.36 mg | 8.36 mg | 46% |
| Magnesium | 500 mg | 500 mg | 119% |
| Phosphorus | 1150 mg | 1150 mg | 92% |
| Potassium | 691 mg | 691 mg | 15% |
| Sodium | 0 mg | 0 mg | 0% |
| Zinc | 6.34 mg | 6.34 mg | 58% |
| Copper | 1.23 mg | 1.23 mg | 136% |
| Manganese | 4.12 mg | 4.12 mg | 179% |
| Selenium | 20.5 mcg | 20.5 mcg | 37% |
Similar foods
- Seeds, pumpkin and squash seed kernels, dried
- Seeds, pumpkin and squash seed kernels, roasted, with salt added
- Seeds, pumpkin and squash seed kernels, roasted, without salt
- Seeds, pumpkin and squash seeds, whole, roasted, with salt added
- Seeds, pumpkin and squash seeds, whole, roasted, without salt
- Seeds, safflower seed kernels, dried
- Seeds, safflower seed meal, partially defatted
- Seeds, sesame butter, paste
- Seeds, sesame butter, tahini, from raw and stone ground kernels
- Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)
Sources
- USDA FoodData Central record 2515380(Foundation Foods)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.