Nuts And Seeds • Deep Nutrition Analytics
Seeds, pumpkin seeds (pepitas), raw
Delivering 555 kcal per 100 grams, Seeds, pumpkin seeds (pepitas), raw functions as a nuts and seeds with fat (40g) driving its core energy contribution. Notably, a single 100g serving delivers an exceptional 179% DV of Manganese (4.12 mg), making it an elite dietary source. While caloric density is concentrated at 5.6 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 29.9 g
- Carbohydrates
- 18.7 g
- Fat
- 40 g
- Fiber
- 5.1 g
Lipid & Energy Density Profile
Seeds, pumpkin seeds (pepitas), raw is an energy-rich food packing 40g of total lipids (65% of calories). It provides sustained satiety and aids in the biological absorption of fat-soluble vitamins (A, D, E, and K).
Nutritional Highlights & Outliers
Potassium Rich
Supplies 691 mg of dietary potassium (15% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 8.4 mg of dietary iron (46% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total lipid (fat) | 40 g |
| Fiber, total dietary | 5.1 g |
| Protein | 29.9 g |
| Carbohydrate, by difference | 18.7 g |
| Energy (Atwater General Factors) | 555 kcal |
| Energy (Atwater Specific Factors) | 515 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 4.1 mg |
| Copper | 1.2 mg |
| Magnesium | 500 mg |
| Phosphorus | 1150 mg |
| Zinc | 6.3 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 8.4 mg |
| Magnesium, Mg | 500 mg |
| Phosphorus, P | 1150 mg |
| Potassium, K | 691 mg |
| Zinc, Zn | 6.3 mg |
| Copper, Cu | 1.2 mg |
| Manganese, Mn | 4.1 mg |
| Selenium, Se | 20.5 µg |
| Calcium, Ca | 37.4 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Nitrogen | 5.6 g |
| Ash | 4.8 g |
| Water | 6.6 g |
Common serving sizes
- Serving30 g
Compare Seeds, pumpkin seeds (pepitas), raw with Category Peers
Seeds, watermelon seed kernels, dried vs Seeds, pumpkin seeds (pepitas), raw
Compared to Seeds, watermelon seed kernels, dried, Seeds, pumpkin seeds (pepitas), raw has substantially more fiber and 0% lower calories per 100g.
Seeds, pumpkin and squash seed kernels, dried vs Seeds, pumpkin seeds (pepitas), raw
Compared to Seeds, pumpkin and squash seed kernels, dried, Seeds, pumpkin seeds (pepitas), raw has 15% less fiber and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Seeds, pumpkin seeds (pepitas), raw?
A standard 100-gram serving of Seeds, pumpkin seeds (pepitas), raw contains 555 calories (2322 kJ), alongside 29.9g of protein, 18.7g of carbohydrates, and 40g of fat.
In common serving sizes:- 30g: ~167 kcal
Is Seeds, pumpkin seeds (pepitas), raw suitable for a keto or low-carb diet?
Moderately. With 13.6g of net carbs per 100g, Seeds, pumpkin seeds (pepitas), raw can be incorporated into flexible low-carb diets, but must be strictly portion-controlled on ketogenic diets where daily net carb limits are typically 20–50 grams.
What are the main vitamins and minerals found in Seeds, pumpkin seeds (pepitas), raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Seeds, pumpkin seeds (pepitas), raw are:
- Manganese: 4.12 mg (179% of your daily value)
- Copper: 1.22 mg (136% of your daily value)
- Magnesium: 500 mg (119% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, Foundation Foods (FDC ID 2515380).