How many calories are in Seeds, Pumpkin Seeds (Pepitas)?

A 100 g serving of Seeds, Pumpkin Seeds (Pepitas) has 555 kcal. The calories in your portion depend on its weight and how it is prepared.

How much protein is in Seeds, Pumpkin Seeds (Pepitas)?

Per 100 g there are 29.9 g of protein — about 60% of the Daily Value (50 g).

How much fat and carbs are in Seeds, Pumpkin Seeds (Pepitas)?

Per 100 g there are 40 g of fat and 18.7 g of carbohydrate, including 5.1 g of fiber.

What nutrients is Seeds, Pumpkin Seeds (Pepitas) high in?

Per 100 g it notably contributes to your Daily Value for: Magnesium (119% DV), Protein (60% DV), Iron (46% DV).

Nuts & Seeds

Seeds, Pumpkin Seeds (Pepitas)

Seeds, Pumpkin Seeds (Pepitas) belongs to the nuts & seeds category of our catalog. A 100 g serving provides 555 kcal with 29.9 g of protein, 40 g of fat, 18.7 g of carbohydrate. Its strongest contribution is magnesium — 119% of the Daily Value per 100 g (see the magnesium rich foods: the best everyday sources guide). Related entries in the same group include Seeds, Lotus Seeds and Seeds, Roasted, or jump to the full food catalog.

555kcalCalories

29.9gProtein

40gFat

18.7gCarbs

Calorie & macro balance

Share of calories from each macronutrient (per 100 g).

555 kcal / 100 g

Protein22%29.9 g
Fat66.2%40 g
Carbs11.9%18.7 g

What this food is high in

Magnesium 499.7 mg / 100 g Protein 29.9 g / 100 g Iron 8.4 mg / 100 g Dietary Fiber 5.1 g / 100 g

Shown as percent of the Daily Value per 100 g. Tap a ring to explore that nutrient across all foods.

Full nutrition facts (per 100 g)

Nutrient	Per 100 g	% DV*
Energy
Calories	554.6 kcal	28%
Macronutrients
Protein	29.9 g	60%
Total Fat	40 g	51%
Saturated Fat	—
Carbohydrate	18.7 g	7%
Dietary Fiber	5.1 g	18%
Total Sugars	—
Minerals
Sodium	0 mg	0%
Potassium	691.2 mg	15%
Calcium	37.4 mg	3%
Iron	8.4 mg	46%
Magnesium	499.7 mg	119%
Vitamins
Vitamin C	—
Vitamin A	—
Vitamin D	—
Other
Cholesterol	—

* Percent of the Daily Value (based on a 2,000 kcal diet).

Data source: USDA FoodData Central. Values are per 100 g of edible portion and are reference figures — they vary by variety, preparation and brand. Last updated: 2026-04-30.

Frequently asked questions

How many calories are in Seeds, Pumpkin Seeds (Pepitas)?: A 100 g serving of Seeds, Pumpkin Seeds (Pepitas) has 555 kcal. The calories in your portion depend on its weight and how it is prepared.
How much protein is in Seeds, Pumpkin Seeds (Pepitas)?: Per 100 g there are 29.9 g of protein — about 60% of the Daily Value (50 g).
How much fat and carbs are in Seeds, Pumpkin Seeds (Pepitas)?: Per 100 g there are 40 g of fat and 18.7 g of carbohydrate, including 5.1 g of fiber.
What nutrients is Seeds, Pumpkin Seeds (Pepitas) high in?: Per 100 g it notably contributes to your Daily Value for: Magnesium (119% DV), Protein (60% DV), Iron (46% DV).

Similar foods and comparisons

Almond Butter, Creamy 645 kcal 20.8 g protein Flaxseed, Ground 545 kcal 18 g protein Flour, Almond 622 kcal 26.2 g protein Flour, Chestnut 385 kcal 5.3 g protein Flour, Coconut 438 kcal 16.1 g protein Nuts 19 kcal 0.7 g protein

Seeds, Pumpkin Seeds (Pepitas) vs Almond Butter, Creamy Seeds, Pumpkin Seeds (Pepitas) vs Flaxseed, Ground Seeds, Pumpkin Seeds (Pepitas) vs Flour, Almond Seeds, Pumpkin Seeds (Pepitas) vs Flour, Chestnut

Keep exploring

All nuts & seeds Nuts & Seeds highest in magnesium All foods highest in magnesium Magnesium Rich Foods: The Best Everyday Sources guide Compare foods

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.