Pepitas (Pumpkin Seeds) Calories & Nutrition Facts
Hulled pumpkin seeds packed with magnesium and zinc.
Quick answer
How many calories are in Pepitas (Pumpkin Seeds)?
Pepitas (Pumpkin Seeds) has 559 calories per 100g. A 1 oz handful (28g) has about 157 calories. It is a calorie-dense food, with most calories coming from fat.
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Practical Portion Guide for Pepitas (Pumpkin Seeds)
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz handful (28g) | 157 kcal | 8.4g | 3.1g | 1.4g | 13.7g |
| 2 tbsp (18g) | 101 kcal | 5.4g | 2.0g | 0.9g | 8.8g |
| 1/4 cup (32g) | 179 kcal | 9.6g | 3.5g | 1.6g | 15.7g |
| 100g reference | 559 kcal | 30.0g | 11.0g | 5.0g | 49.0g |
Use tablespoon or ounce portions for pepitas. A loose handful can quietly double the calories because hulled pumpkin seeds are dense and easy to snack on.
% Daily Value: 1 oz handful (28g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low.
| Nutrient | Per 100g | % DV | 1 oz handful (28g) | % DV |
|---|---|---|---|---|
| Protein | 30g | 60% | 8.4g | 17% |
| Dietary fiber | 6g | 21% | 1.7g | 6% |
| Total carbohydrate | 11g | 4% | 3.1g | 1% |
| Total fat | 49g | 63% | 13.7g | 18% |
| Sodium | 7mg | 0% | 2mg | 0% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 10 (Low)
How Pepitas (Pumpkin Seeds) Fits Into a Diet
Pepitas are a compact seed option for adding plant protein, magnesium, iron, zinc, crunch, and fat to meals without needing a large volume.
Sprinkle pepitas over salads, soups, oatmeal, yogurt bowls, roasted vegetables, or grain bowls when you want more texture and minerals.
Salted, roasted, oil-roasted, chile-lime, and sweetened pepitas can change sodium, oil, and sugar values, so packaged labels matter for precise tracking.
Plan Around Pepitas (Pumpkin Seeds)
Healthy Snacks for Weight Loss
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Empty Calories Guide
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Keto Diet Guide
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Calorie Calculator
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Compare Pepitas (Pumpkin Seeds) With Similar Nuts & Seeds
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Pepitas (Pumpkin Seeds) | 559 kcal | 30g | 11g | 49g | 6g |
| Almonds | 579 kcal | 21g | 22g | 50g | 12.5g |
| Walnuts | 654 kcal | 15g | 14g | 65g | 6.7g |
| Peanuts | 567 kcal | 26g | 16g | 49g | 8.5g |
| Chia Seeds | 486 kcal | 17g | 42g | 31g | 34g |
| Flaxseeds | 534 kcal | 18g | 29g | 42g | 27g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Pepitas (Pumpkin Seeds): Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
Is Pepitas (Pumpkin Seeds) high in protein?
Pepitas (Pumpkin Seeds) has 30g protein per 100g, which is 60% of the 50g FDA Daily Value. 1 oz handful (28g) supplies about 8.4g, or 17% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a moderate protein contribution.
How many calories are in Pepitas (Pumpkin Seeds)?
Pepitas (Pumpkin Seeds) contains 559 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 120 calories from protein, 44 calories from carbohydrates, and 441 calories from fat; these estimates may not add up exactly to the listed total.
Is Pepitas (Pumpkin Seeds) good for weight loss?
Pepitas (Pumpkin Seeds) is calorie-dense at 559 per 100g. For weight loss, use it in smaller portions and balance with lower-calorie, high-fiber foods to manage total intake.
How much protein is in Pepitas (Pumpkin Seeds)?
Pepitas (Pumpkin Seeds) contains 30g of protein per 100g. This makes it an excellent high-protein food, ideal for muscle building and recovery.
What serving size should I track for Pepitas (Pumpkin Seeds)?
Track Pepitas (Pumpkin Seeds) by grams when precision matters. A practical starting point is 1 oz handful (28g), which is about 157 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Pepitas (Pumpkin Seeds) keto-friendly?
Yes, Pepitas (Pumpkin Seeds) is keto-friendly with only 11g of carbohydrates per 100g. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Pepitas (Pumpkin Seeds) good for diabetics?
Pepitas (Pumpkin Seeds) may fit a diabetes meal plan with a listed glycemic index of 10, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Pepitas (Pumpkin Seeds)?
Calorique's food profile lists vitamins K, E, B2 and minerals including Magnesium, Phosphorus, Manganese, Iron, Zinc for Pepitas (Pumpkin Seeds). These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Pepitas (Pumpkin Seeds)?
Calorique standardizes Pepitas (Pumpkin Seeds) nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
Almonds
579 cal · 21g protein per 100g
Walnuts
654 cal · 15g protein per 100g
Peanuts
567 cal · 26g protein per 100g
Chia Seeds
486 cal · 17g protein per 100g
Flaxseeds
534 cal · 18g protein per 100g
Cashews
553 cal · 18g protein per 100g
Pumpkin Seeds
559 cal · 30g protein per 100g
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584 cal · 21g protein per 100g