Pumpkin Seeds (Pepitas Raw)
Nuts, Seeds & Kernels · 11 specs
Direct Answer
Pepitas are hull-less seeds of oilseed pumpkins (Cucurbita pepo). Per 100g raw, they provide 559 kcal, 49.1g fats (16.2g MUFA, 21.0g PUFA), 30.2g protein, 10.7g carbohydrates (6.0g fiber), 592mg magnesium (141% DV), and 7.8mg zinc (71% DV).
Source: USDA FoodData Central (FDC ID: 170556) · Last reviewed Aug 28, 2026
Specs
| Energy / Calories | 559 kcal |
| Total Fat | 49.1 g |
| Protein | 30.2 g |
| Magnesium | 592 (141% DV) mg |
| Zinc | 7.81 (71% DV) mg |
| Iron (Non-Heme) | 8.82 (49% DV) mg |
| Polyunsaturated Fat (PUFA) | 21.0 g |
| Monounsaturated Fat (MUFA) | 16.2 g |
| Saturated Fat | 8.65 g |
| Carbohydrates | 10.7 g |
| Dietary Fiber | 6.00 g |
Magnesium & Zinc Powerhouse
Pumpkin seeds are among the most concentrated natural dietary sources of magnesium (592mg/100g) and zinc, essential for ATP cellular energy production and endocrine health.
Technical Comparisons
Compare all in Nuts, Seeds & Kernels →
Pumpkin Seeds (Pepitas Raw) vs Almonds (Raw Unsalted)
→
Pumpkin Seeds (Pepitas Raw) vs Brazil Nuts (Raw)
→
Pumpkin Seeds (Pepitas Raw) vs Chia Seeds (Salvia hispanica)
→
Pumpkin Seeds (Pepitas Raw) vs Flaxseeds (Ground / Milled)
→
Pumpkin Seeds (Pepitas Raw) vs Hemp Hearts (Shelled Hemp Seeds)
→
Pumpkin Seeds (Pepitas Raw) vs Pistachios (Raw Shelled)
→
Pumpkin Seeds (Pepitas Raw) vs Sesame Seeds (White, Hulled)
→
Pumpkin Seeds (Pepitas Raw) vs Walnuts (English / Persian)
→