Seeds, pumpkin seeds (pepitas), raw
Nut and Seed ProductsFDC ID 2515380NDB #12014Published 2023-04-20
29.9 G
Protein (per 100g)
40 G
Total lipid (fat) (per 100g)
18.7 G
Carbohydrate, by difference (per 100g)
How this was measured
This value is aggregated from 8 market samples acquired between Oct 21, 2022 and Oct 28, 2022, from MD, VA.
Brands sampled: Wilderness Poets, Terrasoul, We Got Nuts, Kroger, Sincerely Nuts, 365, Anthony's, Nut Cravings
Notably high in
Seeds, pumpkin seeds (pepitas), raw ranks in the top 10% of USDA Foundation Foods for these nutrients.
- Magnesium, Mg500 MG / 100g·foods high in Magnesium, Mg →
- Phosphorus, P1,150 MG / 100g·foods high in Phosphorus, P →
- Zinc, Zn6.34 MG / 100g·foods high in Zinc, Zn →
- Iron, Fe8.36 MG / 100g·foods high in Iron, Fe →
- Nitrogen5.64 G / 100g·foods high in Nitrogen →
- Manganese, Mn4.12 MG / 100g·foods high in Manganese, Mn →
- Protein29.9 G / 100g·foods high in Protein →
- Copper, Cu1.22 MG / 100g·foods high in Copper, Cu →
Nutrients (18)
| Nutrient | Amount / 100g | Unit | Derivation |
|---|---|---|---|
| Water | 6.62 | G | — |
| Energy (Atwater General Factors) | 555 | KCAL | — |
| Energy (Atwater Specific Factors) | 515 | KCAL | — |
| Nitrogen | 5.64 | G | — |
| Protein | 29.9 | G | — |
| Total lipid (fat) | 40 | G | — |
| Ash | 4.77 | G | — |
| Carbohydrate, by difference | 18.7 | G | — |
| Fiber, total dietary | 5.08 | G | — |
| Calcium, Ca | 37.4 | MG | — |
| Iron, Fe | 8.36 | MG | — |
| Magnesium, Mg | 500 | MG | — |
| Phosphorus, P | 1,150 | MG | — |
| Potassium, K | 691 | MG | — |
| Zinc, Zn | 6.34 | MG | — |
| Copper, Cu | 1.22 | MG | — |
| Manganese, Mn | 4.12 | MG | — |
| Selenium, Se | 20.5 | UG | — |
Measures / Portions
| Amount | Unit | Description | Gram weight |
|---|---|---|---|
| 1 | — | — | 30 g |
Samples analyzed (8)
- pumpkin seeds (pepitas), raw
- pumpkin seeds (pepitas), raw
- pumpkin seeds (pepitas), raw
- pumpkin seeds (pepitas), raw
- pumpkin seeds (pepitas), raw
- pumpkin seeds (pepitas), raw
- pumpkin seeds (pepitas), raw
- pumpkin seeds (pepitas), raw
Last verified against USDA FoodData Central — Foundation Foods.
USDA release 2026-04-30. All values are per 100 g unless stated otherwise.