USDA reference food · Nut and Seed Products

Seeds, pumpkin seeds (pepitas), raw

Per 100 g, seeds, pumpkin seeds (pepitas), raw has 510 calories, 30g of protein, 40g of fat and 5g of fiber (USDA FoodData Central, Foundation Foods, FDC 2515380). It is one of 4 USDA descriptions of pumpkin seeds.

FoodData Central 2515380, Foundation Foods, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size100 g (100g)

AmountPortion

Amount per serving

Calories510

% Daily Value*

Total Fat 40g51%

Saturated Fat not declared

Trans Fat not declared

Cholesterol not declared

Sodium 0mg0%

Total Carbohydrate 19g7%

Dietary Fiber 5g18%

Total Sugars not declared

Includes Added Sugars not declared

Protein 30g60%

Vitamin D not declared

Calcium 40mg3%

Iron 8.4mg46%

Potassium 690mg15%

* 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. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (Foundation Foods), scaled to the portion. Check the USDA record.

Protein per 100 g: 29.9g; more than 96% of 8,218 USDA reference foods
Calories per 100 g: 515; more than 94% of reference foods
Fiber per 100 g: 5.1g; more than 89% of reference foods

What a portion gives you

Fiber 5g18%

Protein 30g60%

Potassium 690mg15%

Calcium 40mg3%

Iron 8.4mg46%

Sodium 0mg0%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, Foundation Foods (FDC 2515380); FDA Daily Values, 21 CFR 101.9.

Also rich in

Manganese4.1 mg in 100 g (100 g), 179% of the Daily Value
Copper1.2 mg in 100 g (100 g), 136% of the Daily Value
Magnesium500 mg in 100 g (100 g), 119% of the Daily Value
Phosphorus1,150 mg in 100 g (100 g), 92% of the Daily Value
Zinc6.3 mg in 100 g (100 g), 58% of the Daily Value
Selenium21 µg in 100 g (100 g), 37% of the Daily Value

Source: USDA FoodData Central (FDC 2515380), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 13% carbohydrate, 65% fat and 22% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	515	94%
Protein	29.9 g	96%
Total fat	40.0 g	95%
Carbohydrate	18.7 g	67%
Fiber	5.08 g	89%
Sodium	0 mg	0%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 7,472 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (19)

The portion is 100 g (100 g); % DV is for that portion.

Energy, macronutrients and sugars (6)

Nutrient	Per portion	Per 100 g	% DV
Protein	29.9 g	29.9 g	60%
Total lipid (fat)	40.0 g	40.0 g	51%
Carbohydrate, by difference	18.7 g	18.7 g	7%
Ash	4.77 g	4.77 g
Water	6.62 g	6.62 g
Fiber, total dietary	5.08 g	5.08 g	18%

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	37.4 mg	37.4 mg	3%
Iron, Fe	8.36 mg	8.36 mg	46%
Magnesium, Mg	500 mg	500 mg	119%
Phosphorus, P	1,150 mg	1,150 mg	92%
Potassium, K	691 mg	691 mg	15%
Sodium, Na	0 mg	0 mg	0%
Zinc, Zn	6.34 mg	6.34 mg	58%
Copper, Cu	1.23 mg	1.23 mg	136%
Manganese, Mn	4.12 mg	4.12 mg	179%
Selenium, Se	20.5 µg	20.5 µg	37%

Source: USDA FoodData Central, FDC 2515380: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat pumpkin seeds

USDA lists 4 preparations of pumpkin seeds. The pumpkin seeds page puts them side by side, per 100 g and per portion.

Compare every pumpkin seeds preparation

Next questions

Every common food in nut and seed productscalories, protein, fat and carbohydrate side by side
Foods high in proteinthis food has more protein per 100 g than 96% of reference foods
Foods high in fibermore fiber per 100 g than 89% of reference foods
Foods A to Z
Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov