Calories in Semences, graines de citrouille (pepitas), brut
Generic food Raw Noix et graines
Semences, graines de citrouille (pepitas), brut contains 515 kcal per 100 g. A typical serving of montant de référence, 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 produits à base de noix et de semences on FoodFactly, where the median is 574 kcal per 100 g across 151 foods.
100 g provides 179 % of the Daily Value for manganèse, 136 % of the Daily Value for cuivre and 119 % of the Daily Value for magnésium.
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 % |
| Fer M | 8,4 mg | 46 % |
| Magnésium M | 500 mg | 119 % |
| Phosphore M | 1 150 mg | 92 % |
| Potassium M | 691 mg | 15 % |
| Zinc M | 6,3 mg | 58 % |
| Cuivre M | 1,2 mg | 136 % |
| Manganèse M | 4,1 mg | 179 % |
| Sélénium 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 produits à base de noix et de semences (median 16,1 g)
- Fiber5,1 gin the lowest quarter of produits à base de noix et de semences (median 8,4 g)
- Fat40 gbelow the median for produits à base de noix et de semences (median 48,8 g)
- Sodium0 mgin the lowest quarter of produits à base de noix et de semences (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)
| Eau M | 6,6 g |
|---|---|
| Nitrogène M | 5,6 g |
| Cendres M | 4,8 g |
Other forms of Semences
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Graines de citrouille, salés | 567 | 29,5 g | 14,5 g | 48,5 g |
| Graines de citrouille, NFS | 574 | 29,8 g | 14,7 g | 49 g |
| Graines de citrouille, non salés | 574 | 29,8 g | 14,7 g | 49 g |
| Noix de cajou, brut Raw | 553 | 18,2 g | 30,2 g | 43,9 g |
| Noix, noix mélangées, torréfié à sec, avec des arachides, sel ajouté, Mélange de pistaches PLANTERS Cooked | 572 | 23,3 g | 23,1 g | 47,5 g |
| Oignons, non grillés | 567 | 25,8 g | 16,1 g | 49,2 g |
| Farine, amandes | 578 | 26,2 g | 16,2 g | 50,2 g |
| Noix de pistaches, brut 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 semences?
100 g of raw semences has 515 kcal. Montant de référence, racc (30 g): about 154 kcal.
Is raw semences high in protein?
Raw semences contains 29,9 g of protein per 100 g (60 % of the 50 g Daily Value), or 9 g in montant de référence, racc (30 g). About 22 % of its calories come from protein. Compared with other produits à base de noix et de semences, that is among the highest quarter (median 16,1 g).
How many carbs are in raw semences?
Raw semences has 18,7 g of total carbohydrates per 100 g, including 5,1 g of fiber.
How much fat is in raw semences?
Raw semences contains 40 g of fat per 100 g.
What vitamins and minerals does raw semences contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganèse (179 % DV), cuivre (136 % DV), magnésium (119 % DV), phosphore (92 % DV) and zinc (58 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw semences?
100 g contains 0 mg of sodium, 0 % of the 2,300 mg Daily Value.
Does semences have the same nutrition raw and dried or dry?
No. Per 100 g, semences, graines de citrouille (pepitas), brut has 515 kcal, while semences, graines de sisymbrium sp., entier, séché 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 avril 2023. FoodFactly last checked it on 8 novembre 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 avril 2023. Imported 8 novembre 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.