Calories in Seeds, pumpkin seeds (pepitas), raw
Generic food Raw Nuts and Seeds
Seeds, pumpkin seeds (pepitas), raw contains 515 kcal per 100 g. A typical serving of reference amount, racc (30 g) provides about 154 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 nut and seed products on FoodFactly, where the median is 574 kcal per 100 g across 151 foods.
100 g provides 179% of the Daily Value for manganese, 136% of the Daily Value for copper 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% |
| Iron M | 8.4 mg | 46% |
| Magnesium M | 500 mg | 119% |
| Phosphorus M | 1,150 mg | 92% |
| Potassium M | 691 mg | 15% |
| Zinc M | 6.3 mg | 58% |
| Copper M | 1.2 mg | 136% |
| Manganese M | 4.1 mg | 179% |
| Selenium 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 nut and seed products (median 16.1 g)
- Fiber5.1 gin the lowest quarter of nut and seed products (median 8.4 g)
- Fat40 gbelow the median for nut and seed products (median 48.8 g)
- Sodium0 mgin the lowest quarter of nut and seed products (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)
| Water M | 6.6 g |
|---|---|
| Nitrogen M | 5.6 g |
| Ash M | 4.8 g |
Other forms of Seeds
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Seeds, sisymbrium sp. seeds, whole, dried Dried or dry | 318 | 12.1 g | 58.3 g | 4.6 g |
| Seeds, lotus seeds, raw Raw | 89 | 4.1 g | 17.3 g | 0.53 g |
| Seeds, sunflower seed kernels, oil roasted, with salt added Cooked | 592 | 20.1 g | 22.9 g | 51.3 g |
| Seeds, sunflower seed kernels, toasted, with salt added Cooked | 619 | 17.2 g | 20.6 g | 56.8 g |
| Seeds, sunflower seed butter, with salt added | 617 | 17.3 g | 23.3 g | 55.2 g |
| Seeds, pumpkin and squash seeds, whole, roasted, with salt added Cooked | 446 | 18.6 g | 53.8 g | 19.4 g |
| Seeds, sesame butter, tahini, type of kernels unspecified | 592 | 17.4 g | 21.5 g | 53 g |
| Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) | 607 | 18 g | 17.9 g | 56.4 g |
| Seeds, watermelon seed kernels, dried Dried or dry | 557 | 28.3 g | 15.3 g | 47.4 g |
| Seeds, sesame butter, tahini, from raw and stone ground kernels Raw | 570 | 17.8 g | 26.2 g | 48 g |
| Seeds, sesame seed kernels, dried (decorticated) Dried or dry | 631 | 20.5 g | 11.7 g | 61.2 g |
| Flaxseed | 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 |
|---|---|---|---|---|
| Pumpkin seeds, salted | 567 | 29.5 g | 14.5 g | 48.5 g |
| Pumpkin seeds, NFS | 574 | 29.8 g | 14.7 g | 49 g |
| Pumpkin seeds, unsalted | 574 | 29.8 g | 14.7 g | 49 g |
| Cashew nuts, raw Raw | 553 | 18.2 g | 30.2 g | 43.9 g |
| Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend Cooked | 572 | 23.3 g | 23.1 g | 47.5 g |
| Peanuts, unroasted | 567 | 25.8 g | 16.1 g | 49.2 g |
| Flour, almond | 578 | 26.2 g | 16.2 g | 50.2 g |
| Pistachio nuts, raw 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 seeds?
100 g of raw seeds has 515 kcal. Reference amount, racc (30 g): about 154 kcal.
Is raw seeds high in protein?
Raw seeds contains 29.9 g of protein per 100 g (60% of the 50 g Daily Value), or 9 g in reference amount, racc (30 g). About 22% of its calories come from protein. Compared with other nut and seed products, that is among the highest quarter (median 16.1 g).
How many carbs are in raw seeds?
Raw seeds has 18.7 g of total carbohydrates per 100 g, including 5.1 g of fiber.
How much fat is in raw seeds?
Raw seeds contains 40 g of fat per 100 g.
What vitamins and minerals does raw seeds contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (179% DV), copper (136% DV), magnesium (119% DV), phosphorus (92% DV) and zinc (58% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw seeds?
100 g contains 0 mg of sodium, 0% of the 2,300 mg Daily Value.
Does seeds have the same nutrition raw and dried or dry?
No. Per 100 g, seeds, pumpkin seeds (pepitas), raw has 515 kcal, while seeds, sisymbrium sp. seeds, whole, dried 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 April 20, 2023. FoodFactly last checked it on November 8, 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 April 20, 2023. Imported November 8, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.