Pepitas (dried) nutrition facts
Per 1 cup · 129 g
of a 2,000 cal day
- Protein39g20% of calories
- Carbs14g7% of calories
- Fat63g73% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Pepitas (dried) (1 cup, 129 g) has 721 calories, with 39 g of protein, 14 g of carbohydrates and 63 g of fat. Most of its energy comes from fat (73% of calories). It is high in protein (78% DV), dietary fiber (28% DV) and thiamine (29% DV). Keep an eye on saturated fat, which provides 56% of the daily value.
High in
20%+ of the daily value
- Protein78%
- Dietary fiber28%
- Thiamine29%
- Niacin40%
- Iron142%
- Potassium22%
Good source of
10–19% of the daily value
- Vitamin E19%
- Riboflavin (B2)15%
- Vitamin B614%
- Folate (B9)19%
- Pantothenic acid19%
- Choline15%
Watch
20%+ of the daily value
- Saturated fat56%
Vitamins & minerals
Amounts for 1 cup (129 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1 μg | 0% |
| Vitamin C | 2 mg | 3% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 19% |
| Vitamin K | 9 μg | 8% |
| Thiamine | 0.4 mg | 29% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin | 6 mg | 40% |
| Vitamin B6 | 0.2 mg | 14% |
| Folate (B9) | 75 μg | 19% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 19% |
| Choline | 81 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 59 mg | 6% |
| Iron | 11 mg | 142% |
| Potassium | 1,044 mg | 22% |
| Magnesium | 764 mg | 182% |
| Phosphorus | 1,591 mg | 227% |
| Zinc | 10 mg | 92% |
| Copper | 2 mg | 192% |
| Manganese | 6 mg | 255% |
| Selenium | 12 μg | 22% |
Full breakdown · 39 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 1 μg | — |
| Arginine | 7 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 12 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 8 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 21 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 27 g | — |
| Proline | 2 g | — |
| Retinol | 0 μg | — |
| Serine | 2 g | — |
| Starch | 2 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 27 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
180 calWhole Foods Market Pepitas¼ cup−541 cal
160 cal365 Everyday Value Pumpkin Seeds3 tbsp−561 cal
180 calNow Real Food Pumpkin Seeds, Raw, Unsalted¼ cup−541 cal
170 calKind Pumpkin Seeds, Raw¼ cup−551 cal
30 calTrader Joe's Pepita Salsa2 tbsp.−691 cal
170 calSprouts Farmers Market Organic Raw Pumpkin Seeds¼ cup kernels−551 cal
Burning 721 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 137minWalking (3.5 mph)
- 87minCycling (moderate)
- 60minRunning (6 mph)
- 101minSwimming laps
Common questions
How many calories are in Pepitas (dried)?
One serving of Pepitas (dried) (1 cup) has 721 calories, which works out to 559 calories per 100 g. That is about 36% of a 2,000-calorie day.
Are Pepitas (dried) high in protein?
It provides a solid 39 g of protein per serving (78% of the 50 g daily value), but protein supplies only 20% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Pepitas (dried) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 7% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Pepitas (dried)?
9 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Pepitas (dried)?
1.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
