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.
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.
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
Plan snack portions when foods like Pepitas (Pumpkin Seeds) are easy to over-pour.
Empty Calories Guide
Separate filling snacks from calorie-dense extras that do not keep you full.
Keto Diet Guide
Check how low-carb foods like Pepitas (Pumpkin Seeds) fit within a ketogenic day.
Calorie Calculator
Calculate your daily intake target before choosing serving sizes.
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)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Pepitas (Pumpkin Seeds): Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and 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 based on standard 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 Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
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Frequently Asked Questions
How many calories are in Pepitas (Pumpkin Seeds)?
Pepitas (Pumpkin Seeds) contains 559 calories per 100g serving. This includes 120 calories from protein, 44 calories from carbohydrates, and 441 calories from fat.
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) is generally suitable for people with diabetes with a glycemic index of 10. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Pepitas (Pumpkin Seeds)?
Pepitas (Pumpkin Seeds) is a good source of vitamins K, E, B2 and minerals including Magnesium, Phosphorus, Manganese, Iron, Zinc. These nutrients support various bodily functions from energy metabolism to immune health.
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 May 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
Sunflower Seeds
584 cal · 21g protein per 100g