Nuts & Seeds · Nutrition Facts
Pumpkin Seeds Nutrition Facts
Pumpkin seeds, also known as pepitas, are a nutrient-dense snack rich in minerals and antioxidants. They are particularly notable for their high content of magnesium and zinc.
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568kcal
Calories
22g
Protein
28.1g
Carbs
48.9g
Fat
Where the calories come from
Full nutrition breakdown
Nutrition Facts
Per 100g · Per serving (1 ounce, 28g)
| Nutrient | Per 100g | Per serving |
|---|---|---|
| Calories | 568kcal | 159kcal |
| Protein | 22g | 6.2g |
| Total Carbohydrates | 28.1g | 7.9g |
| Dietary Fiber | 13.5g | 3.8g |
| Sugars | 1.4g | 0.4g |
| Total Fat | 48.9g | 13.7g |
| Saturated Fat | 10.3g | 2.9g |
| Sodium | 124mg | 34.7mg |
| Water | 0g | 0g |
Adjust the serving size
Estimate nutrients in a portion of Pumpkin Seeds. The calculation scales the values shown per 100 g; it is not a measurement of a specific food or product.
Listed serving: 1 ounce (28 g). Enter 1–5000 g.
- Calories
- 159.04 kcal
- Protein
- 6.16 g
- Carbohydrates
- 7.87 g
- Fiber
- 3.78 g
- Sugars
- 0.39 g
- Fat
- 13.69 g
- Sodium
- 34.72 mg
Estimate only. Food varieties, brands, preparation, and actual portion weights can change the values. Use product packaging for packaged foods.
Key vitamins & minerals
175% Daily Value
141% Daily Value
82% Daily Value
189% Daily Value
Serving ideas
- Sprinkle on salads for a crunchy texture and added nutrition.
- Add to smoothies for a boost of healthy fats and minerals.
- Roast with olive oil and spices for a tasty snack.
Storage
Storage tip: Store in an airtight container in a cool, dry place to maintain freshness.
Record status
This page presents a record from our public dataset. It has not been independently verified by a nutrition professional.
Source context
No exact USDA record match has been verified for this food. Search results may include candidates that do not match the exact record or values shown. Read our methodology.
Correction status
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Frequently asked questions
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