Pumpkin Seeds (Pepitas)
Per serving: 1 oz shelled pepitas (28g)
About Pumpkin Seeds (Pepitas)
One ounce of raw shelled pumpkin seeds, also called pepitas, provides approximately 155 calories, 8.4 grams of protein, 5.2 grams of carbohydrate, 11.2 grams of fat, and 1.4 grams of fiber. The serving contains about 3.8 grams of net carbohydrate and has a negligible glycemic load.
Pepitas are especially rich in magnesium, phosphorus, manganese, and copper. They also contribute zinc, iron, selenium, potassium, and a meaningful amount of plant protein.
Sprinkle pepitas over salads, soups, oatmeal, yogurt, or roasted vegetables. Choose unsalted seeds when possible and measure servings because their mineral density comes with concentrated calories.
At-a-Glance Stats
Macronutrient Breakdown
155 kcal
Total calories per 1 oz shelled pepitas (28g)
Protein
Builds & repairs muscle tissue
17% of typical daily value
Carbohydrates
Primary fuel source for energy
5% of typical daily value
Total Fat
Supports hormones & nutrient uptake
22% of typical daily value
Dietary Fiber
Feeds gut bacteria & aids digestion
5% of typical daily value
Calories by Serving Size
All values are approximate. Actual nutrition may vary by apple variety (Fuji, Gala, Granny Smith, etc.).
Key Health Benefits
- 1
Pepitas are high in plant protein and provide substantial magnesium and phosphorus.
- 2
Manganese and copper support antioxidant enzymes, connective tissue, and energy metabolism.
- 3
Zinc contributes to immune function, wound healing, and normal DNA synthesis.
- 4
Iron supports oxygen transport, while selenium contributes to antioxidant and thyroid-related enzyme function.
Vitamins & Minerals
% Daily Value (2,000 cal diet):
≥20% High10-19% Good<10% LowExpert Tip
Use unsalted pepitas as a topping rather than eating freely from the package. Toast them briefly over low heat to improve flavor without adding oil, and remove them before they scorch.
Diet Compatibility
Frequently Asked Questions
How many calories are in Pumpkin Seeds (Pepitas)?›
Pumpkin Seeds (Pepitas) contains 155 calories per 1 oz shelled pepitas (28g). This includes 8.4g protein (33.6 kcal), 5.2g carbohydrates (20.8 kcal), and 11.2g fat (100.8 kcal).
How much protein does Pumpkin Seeds (Pepitas) have?›
Pumpkin Seeds (Pepitas) provides 8.4g of protein per 1 oz shelled pepitas (28g).
Is Pumpkin Seeds (Pepitas) good for weight loss?›
Iron supports oxygen transport, while selenium contributes to antioxidant and thyroid-related enzyme function. With 155 calories per serving, it can fit well within a calorie-controlled diet.