Calories in Frø, græskarfrø (pepitas), rå
Generic food Raw Nødder og frø
Frø, græskarfrø (pepitas), rå contains 515 kcal per 100 g. A typical serving of referencebeløb, racc (30 g) provides about 155 kcal.
Roughly 65 % of its calories come from fat, with 22 % from protein and 13 % from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in møtrik og frøprodukter on FoodFactly, where the median is 574 kcal per 100 g across 151 foods.
100 g provides 179 % of the Daily Value for mangan, 136 % of the Daily Value for kobber and 119 % of the Daily Value for magnesium.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: Foundation Foods, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 515 kcal | |
| Total fat M | 40 g | 51 % |
| Saturated fat | not reported | |
| Sodium M | 0 mg | 0 % |
| Total carbohydrates C | 18,7 g | 7 % |
| Dietary fiber M | 5,1 g | 18 % |
| Total sugars | not reported | |
| Protein C | 29,9 g | 60 % |
| Calcium M | 37,4 mg | 3 % |
| Jern M | 8,4 mg | 46 % |
| Magnesium M | 500 mg | 119 % |
| Phosphor M | 1.150 mg | 92 % |
| Kalium M | 691 mg | 15 % |
| Zink M | 6,3 mg | 58 % |
| Kobber M | 1,2 mg | 136 % |
| Mangan M | 4,1 mg | 179 % |
| Selen M | 20,5 µg | 37 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 22 %
- Carbohydrates 13 %
- Fat 65 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein29,9 gin the top quarter of møtrik og frøprodukter (median 16,1 g)
- Fiber5,1 gin the lowest quarter of møtrik og frøprodukter (median 8,4 g)
- Fat40 gbelow the median for møtrik og frøprodukter (median 48,8 g)
- Sodium0 mgin the lowest quarter of møtrik og frøprodukter (median 18 mg)
- Protein per 100 kcal5,8 gprotein density, useful for comparing foods with different calorie levels
- Water6,6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Other components (3)
| Vand M | 6,6 g |
|---|---|
| Nitrogen M | 5,6 g |
| Aske M | 4,8 g |
Other forms of Frø
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Frø, sisymbrium sp. seeds, hele, tørret Dried or dry | 318 | 12,1 g | 58,3 g | 4,6 g |
| Frø, krydderier i form af frøkapper, rå Raw | 89 | 4,1 g | 17,3 g | 0,53 g |
| Frø, krydderier i form af frø, ristede olier, med tilsat salt Cooked | 592 | 20,1 g | 22,9 g | 51,3 g |
| Frø, krydderier i form af frø, ristet, med tilsat salt Cooked | 619 | 17,2 g | 20,6 g | 56,8 g |
| Frø, solsikkefrøsmør, med tilsat salt | 617 | 17,3 g | 23,3 g | 55,2 g |
| Frø, græskar- og squashfrø, hele, ristede, med tilsat salt Cooked | 446 | 18,6 g | 53,8 g | 19,4 g |
| Frø, sesamsmør, tahini, type kerner uspecificeret | 592 | 17,4 g | 21,5 g | 53 g |
| Frø, sesamsmør, tahini, fra ikke-ristede kerner (ikke-kemisk fjernet frøfrakke) | 607 | 18 g | 17,9 g | 56,4 g |
| Frø, krydderier i form af frø, tørret Dried or dry | 557 | 28,3 g | 15,3 g | 47,4 g |
| Frø, sesamsmør, tahini, fra rå og stenholdige kerner Raw | 570 | 17,8 g | 26,2 g | 48 g |
| Frø, krydderier i form af frø, tørret (dekoreret) Dried or dry | 631 | 20,5 g | 11,7 g | 61,2 g |
| Hørfrø | 534 | 18,3 g | 28,9 g | 42,2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Græskarfrø, saltet | 567 | 29,5 g | 14,5 g | 48,5 g |
| Græskarfrø, NFS | 574 | 29,8 g | 14,7 g | 49 g |
| Græskarfrø, ikke saltet | 574 | 29,8 g | 14,7 g | 49 g |
| Cashewnødder, rå Raw | 553 | 18,2 g | 30,2 g | 43,9 g |
| Nødder, blandet nødder, tørristede, med jordnødder, tilsat salt, Pistacienødder Cooked | 572 | 23,3 g | 23,1 g | 47,5 g |
| Jordnødder, ikke ristede | 567 | 25,8 g | 16,1 g | 49,2 g |
| Mel, mandel | 578 | 26,2 g | 16,2 g | 50,2 g |
| Pistacienødder, rå Raw | 560 | 20,2 g | 27,2 g | 45,3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw frø?
100 g of raw frø has 515 kcal. Referencebeløb, racc (30 g): about 155 kcal.
Is raw frø high in protein?
Raw frø contains 29,9 g of protein per 100 g (60 % of the 50 g Daily Value), or 9 g in referencebeløb, racc (30 g). About 22 % of its calories come from protein. Compared with other møtrik og frøprodukter, that is among the highest quarter (median 16,1 g).
How many carbs are in raw frø?
Raw frø has 18,7 g of total carbohydrates per 100 g, including 5,1 g of fiber.
How much fat is in raw frø?
Raw frø contains 40 g of fat per 100 g.
What vitamins and minerals does raw frø contain?
Per 100 g, the most notable amounts relative to the Daily Value are mangan (179 % DV), kobber (136 % DV), magnesium (119 % DV), phosphor (92 % DV) and zink (58 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw frø?
100 g contains 0 mg of sodium, 0 % of the 2,300 mg Daily Value.
Does frø have the same nutrition raw and dried or dry?
No. Per 100 g, frø, græskarfrø (pepitas), rå has 515 kcal, while frø, sisymbrium sp. seeds, hele, tørret has 318 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: Foundation Foods, record dated 20. april 2023. FoodFactly last checked it on 6. november 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: Foundation Foods, record 2515380. License: CC0 1.0 (U.S. public domain). Source record dated 20. april 2023. Imported 6. november 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.