Pumpkin Seeds (Pepitas) Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 9.0GI Low

Macronutrients

Calories559 kcal 28% DV

Protein30 g 60% DV

Carbohydrates11 g 4% DV

Fat49 g 63% DV

Fiber6.0 g 21% DV

Total sugars1.4 g no %DV*

Sodium7.0 mg 0% DV

Vitamins & minerals

Vitamin A1.0 µg 0%

Vitamin C1.9 mg 2%

Vitamin D0.0 µg 0%

Vitamin E2.2 mg 15%

Vitamin K7.3 µg 6%

Thiamin B10.27 mg 23%

Riboflavin B20.15 mg 12%

Niacin B34.9 mg 31%

Vitamin B60.14 mg 8%

Folate B958 µg 14%

Vitamin B120.0 µg 0%

Calcium46 mg 4%

Iron8.8 mg 49%

Magnesium592 mg 141%

Phosphorus1,233 mg 99%

Potassium809 mg 17%

Zinc7.8 mg 71%

Selenium9.4 µg 17%

Common serving sizes

Serving	Weight
1 oz	28 g
1/4 cup	32 g

What it supports in your body

Blood Pressure Systolic — Potassium helps regulate blood pressure

Bmi — High protein supports lean mass maintenance

Serum Iron — Iron supports hemoglobin and oxygen transport

See Pumpkin Seeds (Pepitas) in the Connections Explorer →

Best timing around exercise

Add to post-workout smoothies. Chia seeds can be pre-workout energy (chia pudding 1h before)

More seeds

Hemp Seeds (Hulled)Chia Seeds Flaxseeds (Linseed)Sunflower Seeds Black Sesame Seeds Quinoa Sacha Inchi Seeds Sesame Seeds

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

Log Pumpkin Seeds and 4,994 more foods in the app.

Nutrisize Health totals every nutrient from what you actually eat, against targets for your age and sex — with serving-size math and regional names, offline and private.