Nuts, Seeds & Oils
Pumpkin Seeds (Pepitas), raw Nutrition Facts
Pepitas are green pumpkin seeds without the white hull, offering a delicate, nutty flavor. These Mexican delicacies are nutritional superstars, packed with magnesium, zinc, and plant-based protein.
Nutrition Facts
Per 100g serving
Calories559
% Daily Value*
Total Fat
49.0g75%
Saturated Fat
8.7g43%
Trans Fat
0.0g
Polyunsaturated Fat
20.9g
Monounsaturated Fat
16.2g
Cholesterol
-0%
Sodium
7mg0%
Total Carbohydrate
10.7g4%
Dietary Fiber
6.0g21%
Total Sugars
1.4g
Protein
30.2g60%
Vitamin A
1mcg0%
Vitamin C
1.9mg2%
Vitamin D
-0%
Vitamin E
2.2mg15%
Vitamin K
7.3mcg6%
Vitamin B6
0.1mg8%
Vitamin B12
-0%
Folate
58mcg14%
Calcium
46mg4%
Iron
8.8mg49%
Potassium
809mg17%
Magnesium
592mg141%
Zinc
7.8mg71%
*The % Daily Value (DV) 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.
Health Benefits
- ✓Extremely high in magnesium for heart health
- ✓Rich in zinc to support immune function
- ✓Contains tryptophan to promote better sleep
- ✓Antioxidants may reduce inflammation
Best For
Snacking raw or lightly toastedGarnishing soups and saladsMaking pumpkin seed butter
Storage
Store in cool, dark place or refrigerate in airtight container for up to 3 months
Serving Sizes
100g559 cal
1 ounce157 cal
1 cup771 cal
Frequently Asked Questions
What's the difference between pumpkin seeds and pepitas?
Pepitas are hull-free pumpkin seeds with a green color, while whole pumpkin seeds include the white fibrous shell. Pepitas are easier to eat and have a more concentrated flavor.
Can you eat pumpkin seeds raw?
Yes, raw pumpkin seeds are completely safe and nutritious to eat, though some prefer the enhanced flavor and crunch of roasted seeds.
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