Raw · fruits
Guava
228 mg/ 100g
68 kcal
Why this result?
Guava provides approximately 11916% more vitamin c per 100 g (228 mg vs 1.9 mg in Pumpkin Seeds (Pepitas)).
raw · edible portion100% yield
Pumpkin Seeds (Pepitas)
Pepitas / Kaddu Beej
Cucurbita pepo
An exceptional source of plant-based magnesium, zinc, iron, and tryptophan with substantial plant protein.
ENERGY559kcal / 100g
PROTEIN30.2grams
FIBER6.0grams
CARBS10.7grams
FAT49.1grams
SERVING SIZE BASIS100 g edible portion
Looking for healthy substitutes?Discover ranked food alternatives to Pumpkin Seeds (Pepitas) based on protein, fiber, or calories.
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All Nutrients →Notable Nutrients in Pumpkin Seeds (Pepitas)
Key vitamins and minerals meeting high percentages of daily recommended intake
Pumpkin Seeds (Pepitas) Rankings in Best Food Guides
Smart Alternatives
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Discover ranked food alternatives to Pumpkin Seeds (Pepitas) based on protein, fiber, or vitamins.
Raw · fruits
Orange
53.2 mg/ 100g
47 kcal
Why this result?
Orange provides approximately 2700% more vitamin c per 100 g (53.2 mg vs 1.9 mg in Pumpkin Seeds (Pepitas)).
Raw · fruits
Banana
8.7 mg/ 100g
89 kcal
Why this result?
Banana provides approximately 358% more vitamin c per 100 g (8.7 mg vs 1.9 mg in Pumpkin Seeds (Pepitas)).
Cooked · vegetables
Sweet Potato (Baked/Cooked)
19.6 mg/ 100g
90 kcal
Why this result?
Sweet Potato (Baked/Cooked) provides approximately 932% more vitamin c per 100 g (19.6 mg vs 1.9 mg in Pumpkin Seeds (Pepitas)).
NUTRITION COMPARISONS
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Side-by-side nutrient differences with other common nuts seeds
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Laboratory assayed values from published composition records
/ 100g
Nutrition Facts
/ 100gNutrition Breakdown
Per 100g Edible Portion
Macronutrients
| Macronutrients | Amount | % Daily Value* |
|---|---|---|
| Calories (Energy) | 559kcal | |
| Protein | 30.2g | |
| Carbohydrates | 10.7g | |
| Dietary Fiber | 6.0g | |
| Total Fat | 49.1g | |
| Saturated Fat | 8.7g | |
| Total Sugars | 1.4g | |
| Sodium | 7.0mg |
Vitamins
| Vitamins | Amount | % Daily Value* |
|---|---|---|
Vitamin CAscorbic Acid | 1.9mg | |
Vitamin A (RAE)Retinol & Carotenoids | 1.0µg | |
Vitamin DCholecalciferol / Ergocalciferol | - | - |
Vitamin EAlpha-tocopherol | 2.2mg | |
Vitamin KPhylloquinone & Menaquinones | 7.3µg | |
Folate (DFE)Vitamin B9 | 58µg | |
| 0.27mg | ||
| 0.15mg | ||
| 5.0mg | ||
| 0.75mg | ||
Vitamin B6Pyridoxal 5-phosphate | 0.14mg | |
Vitamin B12Cobalamin | 0µg |
Frequently Asked Questions about Pumpkin Seeds (Pepitas)
Expert-verified answers to common nutritional and dietary questions
How many calories and carbs are in Pumpkin Seeds (Pepitas)?
A 100-gram serving of Pumpkin Seeds (Pepitas) contains 559 calories, 10.7g of total carbohydrates, and 6.0g of dietary fiber (yielding approx. 4.7g net carbs). By portion: 100 g contains approximately 559 calories; 1 tablespoon (10 g) contains approximately 56 calories; 1 oz / handful (28 g) contains approximately 157 calories; 1 cup whole (129 g) contains approximately 721 calories.
What are the standout vitamins and health benefits of Pumpkin Seeds (Pepitas)?
Pumpkin Seeds (Pepitas) is particularly high in Magnesium (141% Daily Value), Phosphorus (99% Daily Value), Zinc (71% Daily Value), Iron (49% Daily Value). An exceptional source of plant-based magnesium, zinc, iron, and tryptophan with substantial plant protein.
What are good healthy substitutes for Pumpkin Seeds (Pepitas)?
Popular and nutritionally verified alternatives to Pumpkin Seeds (Pepitas) include Guava, Orange, Amla (Indian Gooseberry). You can explore customized swaps ranked by protein, fiber, or vitamins using our smart replacement tool.
Is Pumpkin Seeds (Pepitas) suitable for low-carb, keto, or vegan diets?
Pumpkin Seeds (Pepitas) is naturally vegan, vegetarian, gluten free, dairy free, high protein, high fiber. With 559 calories and 6.0g of fiber per 100g, it fits well into healthy balanced, plant-based, and calorie-conscious meal plans.
Verified Data Source
USDA FoodData Central
DatasetFoundation Foods
Record Identifier#170556
Preparation Stateraw
Standard Basis100g edible portion
Values reflect assayed composite laboratory samples from published public food tables. Naturally occurring nutrients vary by harvest variety and culinary preparation.
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