Pumpkin seed kernels (pepitas) have 29.9 g protein per 100 g — top among seeds. At 554 kcal per 100 g, the hulled format makes them easy to add to salads, yogurt, or trail mix. Without shells to slow you down, weigh your portion — a tablespoon is roughly 8–10 g.
How should I track Seeds, pumpkin seeds (pepitas)?
Seeds, pumpkin seeds (pepitas) is high in magnesium. Nuts like Seeds, pumpkin seeds (pepitas) are one of the easiest foods to overeat. Research on portion estimation (Almiron-Roig et al., Appetite 2013) found that people underestimate calorie-dense foods by 50–200% when eyeballing portions. A small handful can easily be 300+ calories. The best habit: pre-portion into 30 g bags or use a scale each time. Also check whether your nuts are raw, roasted, or roasted-in-oil — the roasted-in-oil versions add extra fat that is not in the raw nutrition values.