Pepitas (roasted, unsalted) nutrition facts
Per 1 cup · 118 g
of a 2,000 cal day
- Protein35g19% of calories
- Carbs17g10% of calories
- Fat58g71% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Pepitas (roasted, unsalted) (1 cup, 118 g) has 677 calories, with 35 g of protein, 17 g of carbohydrates and 58 g of fat. Most of its energy comes from fat (71% of calories). It is high in protein (70% DV), dietary fiber (27% DV) and niacin (33% DV). Keep an eye on saturated fat, which provides 50% of the daily value.
High in
20%+ of the daily value
- Protein70%
- Dietary fiber27%
- Niacin33%
- Iron119%
- Potassium20%
- Magnesium155%
Good source of
10–19% of the daily value
- Riboflavin (B2)14%
- Folate (B9)17%
- Pantothenic acid13%
- Choline14%
Watch
20%+ of the daily value
- Saturated fat50%
Vitamins & minerals
Amounts for 1 cup (118 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 2 mg | 2% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 5 μg | 4% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 0.2 mg | 14% |
| Niacin | 5 mg | 33% |
| Vitamin B6 | 0.1 mg | 9% |
| Folate (B9) | 67 μg | 17% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 74 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 61 mg | 6% |
| Iron | 10 mg | 119% |
| Potassium | 930 mg | 20% |
| Magnesium | 649 mg | 155% |
| Phosphorus | 1,385 mg | 198% |
| Zinc | 9 mg | 82% |
| Copper | 2 mg | 167% |
| Manganese | 5 mg | 230% |
| Selenium | 11 μg | 20% |
Full breakdown · 39 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 1 μg | — |
| Arginine | 6 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 6 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 19 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 23 g | — |
| Proline | 2 g | — |
| Retinol | 0 μg | — |
| Serine | 2 g | — |
| Starch | 1 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 23 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Pepitas (roasted, unsalted)574
- Go Raw Sprouted Organic Pumpkin Seeds with Sea Salt571
- Great Value Pepitas Roasted & Salted Pumpkin Seed Kernels571
- Good Sense Pumpkin Seeds Pepitas, Organic, Salted, Roasted567
- Good Sense Pumpkin Seeds, Salted/Roasted567
- David Pumpkin Seeds, All Natural, Roasted & Salted536
- Bigs Pumpkin Seeds, Homestyle Roasted, Simply Salted514
Similar foods
160 calGo Raw Sprouted Organic Pumpkin Seeds with Sea Salt¼ cup−517 cal
160 calGreat Value Pepitas Roasted & Salted Pumpkin Seed Kernels¼ cup−517 cal
190 calBigs Pumpkin Seeds, Homestyle Roasted, Simply Salted⅓ cup−487 cal
170 calGood Sense Pumpkin Seeds Pepitas, Organic, Salted, Roasted¼ cup−507 cal
170 calGood Sense Pumpkin Seeds, Salted/Roasted¼ cup−507 cal
150 calDavid Pumpkin Seeds, All Natural, Roasted & Salted¼ cup−527 cal
Burning 677 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 129minWalking (3.5 mph)
- 81minCycling (moderate)
- 56minRunning (6 mph)
- 95minSwimming laps
Common questions
How many calories are in Pepitas (roasted, unsalted)?
One serving of Pepitas (roasted, unsalted) (1 cup) has 677 calories, which works out to 574 calories per 100 g. That is about 34% of a 2,000-calorie day.
Are Pepitas (roasted, unsalted) high in protein?
It provides a solid 35 g of protein per serving (70% of the 50 g daily value), but protein supplies only 19% 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 (roasted, unsalted) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 10% 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 (roasted, unsalted)?
21 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Pepitas (roasted, unsalted)?
1.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
