How many calories are in a standard 1 oz standard serving (28g) of pumpkin seeds (pepitas)?

A standard 1 oz standard serving (28g) (28g) of pumpkin seeds (pepitas) contains 157 calories, with 8.3g protein, 4.1g carbs, and 13.7g fat according to USDA FoodData Central (FDC ID: 170556).

Is pumpkin seeds (pepitas) good for a weight loss calorie deficit?

Hulled pepita seeds. Concentrated source of zinc, magnesium, phytosterols, and 30g plant protein per 100g. Its macronutrient ratio and micronutrient profile make it a verified whole food choice for structured energy balance.

nuts seedsUSDA FDC ID: 170556(Cucurbita pepo)

Pumpkin Seeds (Pepitas) Calories & Nutrition Facts

Q: What is the calorie density of pumpkin seeds (pepitas) per 100g?

Per 100 grams, pumpkin seeds (pepitas) provides 559 kcal, 29.8g protein, 14.7g carbohydrates, and 6.5g dietary fiber.

Quick Answer: A standard 1 oz standard serving (28g) of pumpkin seeds (pepitas) contains 157 calories. Per 100 grams, pumpkin seeds (pepitas) provides 559 kcal, 29.8g protein, 14.7g carbohydrates, and 49.1g fat based on verified USDA FoodData Central records.

Hulled pepita seeds. Concentrated source of zinc, magnesium, phytosterols, and 30g plant protein per 100g. Use the interactive portion selector below to calculate exact calories and macronutrients for small, medium, large, or custom gram portions.

Interactive Portion Selector

Calculate Nutrition by Serving Size

grams

Calories

559kcal

per 100 grams (100g)

Protein

29.8g

21% of energy

Carbohydrates

14.7g

11% of energy

Total Fat

49.1g

79% of energy

Serving: 100 grams (100 grams)

Comprehensive Nutrition Facts (Per 100g)

Standard laboratory basis: 100 grams edible portion

100 g standard

Calories559 kcal

Total Fat49.1 g

Saturated Fat8.7 g

Sodium7 mg

Potassium809 mg

Total Carbohydrate14.7 g

Dietary Fiber6.5 g

Total Sugars1.4 g

Protein29.8 g

Preparation & Cooking Variations

How different cooking methods affect caloric density and moisture content per 100g

Preparation Method	Calories / 100g	Protein	Carbs	Fat	Nutritional Impact
Raw hulled pepitas	559 kcal	29.8g	14.7g	49.1g	Intact raw enzymes
Roasted with salt	574 kcal	29.8g	15g	49.5g	Higher sodium, enhanced roasted aroma

Nutritional Comparison with Similar Foods

Direct evidence-based comparisons derived from verified database records

Pumpkin Seeds (Pepitas) vs Almonds

View Almonds →

Pumpkin seeds provide nearly 40% more protein than almonds (29.8g vs 21.2g per 100g) with massive magnesium content.

Verified Nutrition Data•Source: USDA FoodData Central(ID: 170556)

Verified: 2026-09-01|Provenance Policy|FDC Record ↗

Related nuts seeds Foods

Almonds579 kcal / 100g Walnuts654 kcal / 100g Chia Seeds486 kcal / 100g

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