Pumpkin seeds (pepitas)raw

USDA Foundation

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Serving size

Nutrition Facts

Serving size1 oz (28.35 g)

Amount per serving

Calories

146

% Daily Value*

Total Fat 11 g15%

Saturated Fat 2.5 g^{† (from USDA’s older entry for this food)}12%

Trans Fat 0.02 g^{† (from USDA’s older entry for this food)}

Cholesterol 0 mg^{† (from USDA’s older entry for this food)}0%

Sodium 0 mg0%

Total Carbohydrate 5.3 g2%

Dietary Fiber 1.4 g5%

Total Sugars 0.4 g^{† (from USDA’s older entry for this food)}

Protein 8.5 g

Vitamin D 0 mcg^{† (from USDA’s older entry for this food)}0%

Calcium 11 mg1%

Iron 2.4 mg13%

Potassium 196 mg4%

† From USDA's older entry for this food, which has a value where the newest entry doesn't. * The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. “—” = no data.

Rich inManganese 51%Copper 38%Magnesium 34%Phosphorus 26%of Daily Value, per serving

All nutrients

Per 1 oz (28.35 g).

Nutrient	Amount		Per 100 g
Calories & macronutrients
Calories	146 kcal		515 kcal
Protein	8.5 g	17%	30 g
Carbohydrate	5.3 g	2%	19 g
Fiber	1.4 g	5%	5.1 g
Total sugars	0.4 g^{† (from USDA’s older entry for this food)}		1.4 g
Total fat	11 g	15%	40 g
Saturated fat	2.5 g^{† (from USDA’s older entry for this food)}	12%	8.7 g
Monounsaturated fat	4.6 g^{† (from USDA’s older entry for this food)}		16 g
Polyunsaturated fat	5.9 g^{† (from USDA’s older entry for this food)}		21 g
Trans fat	0.02 g^{† (from USDA’s older entry for this food)}		0.06 g
Cholesterol	0 mg^{† (from USDA’s older entry for this food)}	0%	0 mg
Vitamins
Vitamin A (RAE)	0.28 mcg^{† (from USDA’s older entry for this food)}	0%	1 mcg
Vitamin C	0.54 mg^{† (from USDA’s older entry for this food)}	1%	1.9 mg
Vitamin D	0 mcg^{† (from USDA’s older entry for this food)}	0%	0 mcg
Vitamin E	0.62 mg^{† (from USDA’s older entry for this food)}	4%	2.2 mg
Vitamin K	2.1 mcg^{† (from USDA’s older entry for this food)}	2%	7.3 mcg
Thiamin (B1)	0.08 mg^{† (from USDA’s older entry for this food)}	6%	0.27 mg
Riboflavin (B2)	0.04 mg^{† (from USDA’s older entry for this food)}	3%	0.15 mg
Niacin (B3)	1.4 mg^{† (from USDA’s older entry for this food)}	9%	5 mg
Vitamin B6	0.04 mg^{† (from USDA’s older entry for this food)}	2%	0.14 mg
Folate (DFE)	16 mcg^{† (from USDA’s older entry for this food)}	4%	58 mcg
Vitamin B12	0 mcg^{† (from USDA’s older entry for this food)}	0%	0 mcg
Pantothenic acid (B5)	0.21 mg^{† (from USDA’s older entry for this food)}	4%	0.75 mg
Choline	18 mg^{† (from USDA’s older entry for this food)}	3%	63 mg
Minerals
Calcium	11 mg	1%	37 mg
Iron	2.4 mg	13%	8.4 mg
Magnesium	142 mg	34%	500 mg
Phosphorus	326 mg	26%	1,150 mg
Potassium	196 mg	4%	691 mg
Sodium	0 mg	0%	0 mg
Zinc	1.8 mg	16%	6.3 mg
Copper	0.35 mg	38%	1.2 mg
Manganese	1.2 mg	51%	4.1 mg
Selenium	5.8 mcg	11%	21 mcg
Other
Omega-3 ALA	0.03 g^{† (from USDA’s older entry for this food)}	2%	0.12 g
Omega-3 EPA	0 g^{† (from USDA’s older entry for this food)}		0 g
Omega-3 DHA	0 g^{† (from USDA’s older entry for this food)}		0 g
Water	1.9 g		6.6 g
Alcohol	0 g^{† (from USDA’s older entry for this food)}		0 g
Caffeine	0 mg^{† (from USDA’s older entry for this food)}		0 mg

Values marked † are from USDA’s older entry for this food, because the newest entry has no measurement for them. See the older entry · Why we do this

% DV = share of the FDA Daily Value for adults (a 2,000-calorie reference diet; adequate intake where no Daily Value exists). “—” means USDA has no measurement for this nutrient, which is not the same as zero.

Contaminants

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Nutritionally similar foods

Where this data comes from

USDA’s newest lab analyses of single foods, with detailed sampling information.

Dataset: USDA FoodData Central, Foundation Foods
FDC ID: 2515380 (opens USDA FoodData Central in a new tab)
Published: April 20, 2023
Release used: FoodData Central Foundation Foods 2026-10-29
Older entry used: Total sugars, Saturated fat, Monounsaturated fat, Polyunsaturated fat and 20 more: from USDA's older entry for this food, because this record has no value for them. Values measured in this record are never replaced.
Same food elsewhere: USDA SR Legacy

Values are per 100 g of edible portion, scaled to the serving you choose. USDA data is public domain. For general information, not medical advice.