Pumpkin Seeds (Pepitas), Raw — USDA FoodData Central nutrition facts (per 100g)

| Nutrient | Amount per 100g |
| --- | --- |
| Ash | 4.77 g |
| Calcium, Ca | 37.4 mg |
| Carbohydrate, by difference | 18.7 g |
| Copper, Cu | 1.22 mg |
| Energy | 555 kcal |
| Energy (Atwater General Factors) | 555 kcal |
| Energy (Atwater Specific Factors) | 515 kcal |
| Fiber, total dietary | 5.08 g |
| Iron, Fe | 8.36 mg |
| Magnesium, Mg | 500 mg |
| Manganese, Mn | 4.12 mg |
| Nitrogen | 5.64 g |
| Phosphorus, P | 1150 mg |
| Potassium, K | 691 mg |
| Protein | 29.9 g |
| Selenium, Se | 20.5 µg |
| Sodium, Na | 0 mg |
| Total lipid (fat) | 40 g |
| Water | 6.62 g |
| Zinc, Zn | 6.34 mg |

Values are raw as published by USDA at the 100g basis — not rounded per 21 CFR 101.9(c) label-declaration rules, and 100g is USDA's publication basis, not a serving size any US nutrition label declares against.

Source: USDA FoodData Central, FDC ID 2515380, usda_ff (released 2026-04-30). https://bettermenu.live/tools/ingredient-search/us/foods/pumpkin-seeds-pepitas-raw-2515380/