How many calories are in raw pumpkin seeds?

100 g has 515 calories, 29.9 g of protein, 18.7 g of carbohydrates and 40 g of fat.

How much protein is in raw pumpkin seeds?

29.9 g per 100 g, which is 23% of its calories.

How many net carbs are in raw pumpkin seeds?

13.6 g per 100 g: 18.7 g of carbohydrates minus 5.1 g of fiber.

Raw pumpkin seeds

USDA name: Seeds, pumpkin seeds (pepitas), raw

515 calories in 100 g. 29.9 g protein, 18.7 g carbs and 40 g fat per 100 g.

Serving

= 100 g

Raw pumpkin seeds, 100 g

515 calories

Protein: 29.9 g
Carbs: 18.7 g
Fat: 40 g
Fiber: 5.1 g
Sugars: —

Nutrition Facts

Serving size100 g

Amount per serving
Calories515

% Daily Value*

Total Fat 40 g51%

Cholesterol —

Sodium 0 mg0%

Total Carbohydrate 18.7 g7%

Dietary Fiber 5.1 g18%

Protein 29.9 g

Calcium 37.4 mg3%

Iron 8.4 mg46%

Potassium 691 mg15%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

minerals

% of the Daily Value in this serving

Manganese179% 4.1 mg
Copper136% 1.2 mg
Magnesium119% 500 mg
Phosphorus92% 1,150 mg
Zinc58% 6.3 mg
Iron46% 8.4 mg
Selenium37% 20.5 µg
Potassium15% 691 mg
Calcium3% 37.4 mg

Little or none: Sodium.

How it compares

Against the 156 foods in Nut and Seed Products, per 100 g.

Sodium
Lower than 100%
leastmost
Protein
Higher than 92%
leastmost
Iron
Higher than 92%
leastmost
Fiber
Lower than 81%
leastmost
Calcium
Lower than 78%
leastmost
Carbohydrates
Lower than 70%
leastmost

Questions

How many calories are in raw pumpkin seeds?: 100 g has 515 calories, 29.9 g of protein, 18.7 g of carbohydrates and 40 g of fat.
How much protein is in raw pumpkin seeds?: 29.9 g per 100 g, which is 23% of its calories.
How many net carbs are in raw pumpkin seeds?: 13.6 g per 100 g: 18.7 g of carbohydrates minus 5.1 g of fiber.

Similar foods

All 19 nutrients, per 100 g+

Water	6.6 g
Energy (Atwater General Factors)	555 kcal
Energy (Atwater Specific Factors)	515 kcal
Nitrogen	5.6 g
Protein	29.9 g
Total lipid (fat)	40 g
Ash	4.8 g
Carbohydrate, by difference	18.7 g
Fiber, total dietary	5.1 g
Calcium, Ca	37.4 mg
Iron, Fe	8.4 mg
Magnesium, Mg	500 mg
Phosphorus, P	1,150 mg
Potassium, K	691 mg
Sodium, Na	0 mg
Zinc, Zn	6.3 mg
Copper, Cu	1.2 mg
Manganese, Mn	4.1 mg
Selenium, Se	20.5 µg

Source: USDA Foundation Foods: analysed samples with full documentation. FDC ID 2515380, published 2023-04-20. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.