Whole Foods Market Pepitas nutrition facts
Per ¼ cup · 30 g
of a 2,000 cal day
- Protein9g20% of calories
- Carbs4g9% of calories
- Fat14g71% of calories
- ✓ Keto-friendly
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Whole Foods Market Pepitas (¼ cup, 30 g) has 180 calories, with 9 g of protein, 4 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (71% of calories). Keep an eye on saturated fat, which provides 20% of the daily value.
High in
20%+ of the daily value
Nothing notable
Good source of
10–19% of the daily value
- Dietary fiber11%
- Iron15%
Watch
20%+ of the daily value
- Saturated fat20%
Vitamins & minerals
Amounts for ¼ cup (30 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 18 μg | 2% |
| Vitamin C | 0 mg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 0 mg | 0% |
| Iron | 1 mg | 15% |
| Potassium | 0 mg | 0% |
Full breakdown · 3 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Glucose | 1 g | — |
| Monounsaturated fats | 0 g | — |
| Polyunsaturated fats | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
721 calPepitas (dried)1 cup+541 cal
160 cal365 Everyday Value Pumpkin Seeds3 tbsp−20 cal
180 calNow Real Food Pumpkin Seeds, Raw, Unsalted¼ cupsame cal
170 calKind Pumpkin Seeds, Raw¼ cup−10 cal
30 calTrader Joe's Pepita Salsa2 tbsp.−150 cal
170 calSprouts Farmers Market Organic Raw Pumpkin Seeds¼ cup kernels−10 cal
Burning 180 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 34minWalking (3.5 mph)
- 22minCycling (moderate)
- 15minRunning (6 mph)
- 25minSwimming laps
Common questions
How many calories are in Whole Foods Market Pepitas?
One serving of Whole Foods Market Pepitas (¼ cup) has 180 calories, which works out to 600 calories per 100 g. That is about 9% of a 2,000-calorie day.
Are Whole Foods Market Pepitas high in protein?
Not especially. It has 9 g of protein per serving, and protein supplies 20% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Whole Foods Market Pepitas keto-friendly?
It can fit a ketogenic diet: 1 g of net carbs per serving, with carbs making up 9% of calories.
How much sodium is in Whole Foods Market Pepitas?
5 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
