Raw pumpkin seeds

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

146 calories in 1 oz (28.3 g). Per 100 g, protein: 29.9 g, carbohydrates: 18.7 g, fat: 40 g.

Among the other records in Nut and Seed Products, per 100 g: more protein than 93%, and more iron than 92%.

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Serving
1
= 28.3 g
146KCAL
Where the calories come from

Raw pumpkin seeds, 1 oz

146 calories

  • Protein8.5 g22% of calories
  • Carbs5.3 g13% of calories

    incl. 1.4 g fiber

  • Fat11.3 g65% of calories

Nutrition Facts

Serving size1 oz (28.3 g)
Amount per serving
Calories146
% Daily Value*
Total Fat 11.3 g15%
Cholesterol —
Sodium 0 mg0%
Total Carbohydrate 5.3 g2%
Dietary Fiber 1.4 g5%
Protein 8.5 g
Calcium 10.6 mg1%
Iron 2.4 mg13%
Potassium 196 mg4%

* 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. — means not reported. Estimates use the assumptions explained on this page.

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minerals

% of the Daily Value in this serving

  • Manganese51% 1.2 mg
  • Copper39% 0.35 mg
  • Magnesium34% 141 mg
  • Phosphorus26% 325 mg
  • Zinc16% 1.8 mg
  • Iron13% 2.4 mg
  • Selenium11% 5.8 µg
  • Potassium4% 196 mg
  • Calcium1% 10.6 mg

Little or none: Sodium.

How it compares

Against other records in Nut and Seed Products, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Protein

    Higher than 93%

    Same value as 0 of 155 other records.

    leastmost

  • Iron

    Higher than 92%

    Same value as 0 of 155 other records.

    leastmost

  • Sodium

    Lower than 89%

    Same value as 17 of 155 other records.

    leastmost

  • Fiber

    Lower than 81%

    Same value as 0 of 120 other records.

    leastmost

  • Calcium

    Lower than 77%

    Same value as 0 of 155 other records.

    leastmost

  • Carbohydrates

    Lower than 70%

    Same value as 0 of 155 other records.

    leastmost

Questions

How many calories are in raw pumpkin seeds?
1 oz (28.3 g): 146 calories; protein: 8.5 g, carbohydrates: 5.3 g, fat: 11.3 g.
How much protein is in raw pumpkin seeds?
29.9 g per 100 g. Its estimated share of calories is 23%, using 4 kcal per gram of protein.
How many net carbs are in raw pumpkin seeds?
13.6 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 19 reported nutrients, per 100 g+
Water6.6 g
Energy (Atwater General Factors)555 kcal
Energy (Atwater Specific Factors)515 kcal
Nitrogen5.6 g
Protein29.9 g
Total lipid (fat)40 g
Ash4.8 g
Carbohydrate, by difference18.7 g
Fiber, total dietary5.1 g
Calcium, Ca37.4 mg
Iron, Fe8.4 mg
Magnesium, Mg500 mg
Phosphorus, P1,150 mg
Potassium, K691 mg
Sodium, Na0 mg
Zinc, Zn6.3 mg
Copper, Cu1.2 mg
Manganese, Mn4.1 mg
Selenium, Se20.5 µg

Source: USDA Foundation Foods: analyzed 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.