Seeds, pumpkin seeds (pepitas), raw
Per 100g · Nut and Seed Products · USDA Foundation Foods
—
Calories
29.9g
Protein
18.7g
Carbs
40.0g
Fat
Macro Distribution (kcal)
Protein 22%
Carbs 13%
Fat 65%
Nutrition Facts per 100g
| Nutrient | Amount | % DV |
|---|---|---|
| Macronutrients | ||
| Water | 6.62 g | — |
| Protein | 29.9 g | 60%
(High) |
| Total lipid (fat) | 40.0 g | 51%
(High) |
| Carbohydrate, by difference | 18.7 g | 7%
(Low) |
| Fiber, total dietary | 5.08 g | 18%
(Moderate) |
| Minerals | ||
| Calcium, Ca | 37.4 mg | 3%
(Low) |
| Iron, Fe | 8.36 mg | 46%
(High) |
| Magnesium, Mg | 499.7 mg | 119%
(High) |
| Phosphorus, P | 1150.0 mg | 92%
(High) |
| Potassium, K | 691.2 mg | 15%
(Moderate) |
| Sodium, Na | 0 mg | 0%
(Low) |
| Zinc, Zn | 6.34 mg | 58%
(High) |
| Copper, Cu | 1.23 mg | 136%
(High) |
| Manganese, Mn | 4.12 mg | 179%
(High) |
| Selenium, Se | 20.5 ug | 37%
(High) |
| Other | ||
| Energy (Atwater General Factors) | 555 kcal | — |
| Energy (Atwater Specific Factors) | 515 kcal | — |
| Nitrogen | 5.64 g | — |
| Ash | 4.77 g | — |
* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.
Consider supplementing
Seeds, pumpkin seeds (pepitas), raw is low in these nutrients — a supplement can help fill the gap.
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