Macro Split
How many calories are in Seeds, pumpkin seeds (pepitas), raw?
Seeds, pumpkin seeds (pepitas), raw contains 554 calories per 100g with 29.9g protein, 18.7g carbs, and 40g fat. A typical 30g serving provides 166 calories. This nuts & seeds item is high in magnesium.
About this food
Walnut trees (орехови дървета) are a common sight in Bulgarian yards and villages, and walnuts feature in many traditional dishes from tarator soup to baklava. Chestnut foraging in autumn is a cherished tradition in the mountain regions.
Full Nutrition Facts
| Nutrient | Per 100g | Per serving (30g) | % DV |
|---|---|---|---|
| Energy | |||
| Calories | 554kcal | 166kcal | — |
| Macronutrients | |||
| Protein | 29.9g | 9.0g | 60% |
| Carbohydrates | 18.7g | 5.6g | — |
| Fat | 40.0g | 12.0g | — |
| Fiberathlete | 5.1g | 1.5g | 18% |
| Sugar | 0.0g | 0.0g | — |
| Saturated Fat | 0.6g | 0.2g | — |
| Minerals | |||
| Sodium | 0mg | 0mg | — |
| Calciumathlete | 37mg | 11mg | 3% |
| Ironathlete | 8mg | 3mg | 47% |
| Potassium | 691mg | 207mg | 15% |
| Magnesiumathlete | 500mg | 150mg | 119% |
| Zincathlete | 6mg | 2mg | 57% |
| Vitamins | |||
| Vitamin Dathlete | 0.0mcg | 0.0mcg | 0% |
% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.
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Seeds, pumpkin seeds (pepitas), raw — values for 30g
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Frequently Asked Questions
Seeds, pumpkin seeds (pepitas), raw contains 554 calories per 100g with 29.9g protein, 18.7g carbs, and 40g fat. A typical 30g serving provides 166 calories. This nuts & seeds item is high in magnesium.
Seeds, pumpkin seeds (pepitas), raw contains 29.9g protein per 100g, which is high in protein. A 30g serving provides 9.0g protein.
Notable nutrients in Seeds, pumpkin seeds (pepitas), raw include Magnesium, Zinc and Iron. Per 100g: 29.9g protein, 18.7g carbs, and 40g fat.
Seeds, pumpkin seeds (pepitas), raw contains 554 kcal per 100g, making it more calorie-dense. For weight loss, control portion sizes and fit it within your daily calorie targets.
Seeds, pumpkin seeds (pepitas), raw is not ideal for a keto diet. At 13.6g net carbs per 100g, a single serving could easily exceed the daily 20-50g net carb limit.
Seeds, pumpkin seeds (pepitas), raw provides 554 kcal, 29.9g protein, 18.7g carbs, and 40g fat per 100g. Compare with other nuts & seeds foods in our database to find the best option for your nutritional goals.
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