1 serving (28 grams) contains 151 calories, 7.0 grams of protein, 13.0 grams of fat, and 3.0 grams of carbohydrates.
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Nutrition Information
Calories |
604 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52 g | 66% | |
| Saturated Fat | 9.2 g | 45% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 20 mg | 0% | |
| Total Carbohydrates | 12 g | 4% | |
| Dietary Fiber | 6.8 g | 24% | |
| Sugars | 1.6 g | ||
| protein | 28 g | 56% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 60 mg | 4% | |
| Iron | 8.4 mg | 46% | |
| Potassium | 904 mg | 19% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Pepita
Pepitas, also known as pumpkin seeds, are small green seeds harvested from specific varieties of pumpkins, predominantly Cucurbita pepo. They are commonly enjoyed in cuisines worldwide, including Mexican dishes, where they appear in sauces like mole and snacks. Nutritionally dense, pepitas are rich in healthy fats, protein, and fiber, making them a valuable addition to plant-based diets. They also contain an array of micronutrients, such as iron, zinc, magnesium, and calcium, along with antioxidant compounds. Their high calorie content, mostly derived from fats, supports energy needs for active individuals and complements a balanced diet focused on heart health and metabolic function. Notably, they contain no vitamin C or vitamin D but still contribute to overall nutrient sufficiency due to their profile in other areas.
Health Benefits
- Rich in magnesium (262 mg per 100 g), which supports heart health and bone structure.
- High iron content (7.5 mg per 100 g) aids in maintaining healthy red blood cell production and energy levels.
- Contains zinc (8 mg per 100 g), which is vital for immune function and wound healing.
- Fiber content (6 g per 100 g) promotes digestive health and helps regulate blood sugar levels.
- Provides essential healthy fats, particularly unsaturated fatty acids, which contribute to brain function and cardiovascular health.
Dietary Considerations
Selection and Storage
Store pepitas in an airtight container in a cool, dry place for up to three months. Refrigeration extends freshness by preventing rancidity.
Common Questions About Pepita Nutrition
Are pepitas high in protein?
Yes, pepitas are an excellent source of protein for their size. A 100-gram serving contains approximately 25 grams of protein, making them a great plant-based option to include in your diet, especially for vegetarians and vegans.
Can I eat pepitas on a keto diet?
Yes, pepitas are suitable for a keto diet due to their high fat content (46.4 grams per 100 grams) and low net carbohydrate content (4.6 grams after subtracting fiber). They are a nutrient-dense snack or ingredient compatible with keto-friendly meal plans.
What are the health benefits and concerns of eating pepitas?
Pepitas are packed with nutrients like magnesium, zinc, and healthy unsaturated fats, which can support heart health, immune function, and energy metabolism. However, they are calorie-dense, with 539 calories per 100 grams, so portion control is important to avoid excess calorie intake.
What is the recommended serving size for pepitas?
A typical serving size for pepitas is about 1 ounce (28 grams), which is roughly 2 tablespoons. This serving provides approximately 151 calories, 7 grams of protein, 12.8 grams of fat, and 3 grams of carbs, making it a balanced addition to most diets.
How do pepitas compare to sunflower seeds?
Pepitas and sunflower seeds are both nutritious plant-based snacks, but pepitas are slightly higher in protein (25g vs. 21g per 100g) and lower in sodium. They also have a milder, nutty flavor, making them versatile for blending into salads, smoothies, or baked goods without overpowering other ingredients.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
