Pepitas: Calories and Nutrition Analyse
How many calories in pepitas?

Nutrition Facts
PepitasServing size:
standard serving size of pepitas (30 g) change
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Amount Per Serving:
100g of pepitas contain about 559 calories (kcal).
Calories per:
ounce
| standard serving size, handful
| tablespoon
| teaspoon
| glass
To illustrate, a standard serving size of pepitas (30 g) contains about 168 calories.
This is about 8% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).
Scroll down for details and nutrition tables.
To visualize how much 168 kcal actually is, keep in mind that the calorie content of pepitas is similar to that of, for example:
- 3 apples
- 2 glasses of Coca Cola (220 ml glass)
- 1.5 slices of cheese
- 1.5 slices of bread
- 1 glass of milk
- 8.5 cubes of sugar
Take a quick look at the tables below for detailed information about pepitas nutrition.
100g of Pepitas
Nutrition
- Calories559
- Carbs Total10.71 g
- Dietary fiber6 g
- Fat49.05 g
- Protein30.23 g
- Water5.23 g
Vitamins
- Vit A16 IU
- Vit B1 (Thiamine)0.273 mg
- Vit B2 (riboflavin)0.153 mg
- Vit B3 (Niacin)4.987 mg
- Vit B60.143 mg
- Vit B9 (Folic acid)0.058 mcg
- Vit C1.9 mg
- Vit E2.18 mg
- Vit K0.007 mg
Minerals
- Potassium809 mg
- Magnessium592 mg
- Calcium46 mg
- Sodium7 mg
- Iron8.82 mg
Discover the Nutritional Powerhouse of Pepitas
When it comes to snacking, it's not just about quelling hunger; it's also about fueling your body with the right nutrients. Enter pepitas, also known as pumpkin seeds, a small but mighty snack that packs a nutritional punch. Whether you're looking for a post-workout snack, a midday energy boost, or a versatile ingredient to sprinkle on your meals, pepitas are a fantastic choice. Let's dive into the nutritional profile of pepitas and uncover why they should be a staple in your diet.
Pepitas Calories and Nutritional Benefits
At first glance, the calorie count in pepitas might seem high, with 559 calories per 100 grams. However, it's the quality of these calories that matters. Pepitas are a treasure trove of essential nutrients, making them an excellent addition to a balanced diet.
Protein in Pepitas
With 30.23 grams of protein per 100 grams, pepitas are an excellent source of plant-based protein. This makes them an ideal snack for vegetarians, vegans, and anyone looking to increase their protein intake without relying on animal products.
Fat in Pepitas
Though pepitas are high in fat, with 49.05 grams per 100 grams, it's primarily the healthy, unsaturated kind. These fats are essential for brain health and can help keep you feeling full and satisfied between meals.
Carbs in Pepitas
When it comes to carbs, pepitas are relatively low, with only 10.71 grams per 100 grams. This includes 6 grams of dietary fiber, which aids in digestion and helps maintain a healthy gut. The low carb content, coupled with high fiber, makes pepitas an excellent choice for those on low-carb or ketogenic diets.
Vitamins and Minerals Galore
Pepitas are not just about macronutrients; they're also rich in vitamins and minerals. They're an excellent source of magnesium (592 mg), crucial for muscle function and bone health, and iron (8.82 mg), essential for transporting oxygen throughout the body. With significant amounts of zinc, potassium, and vitamins such as vitamin E and B-complex vitamins, pepitas support overall health and well-being.
Integrating Pepitas into Your Diet
Incorporating pepitas into your diet is easy and delicious. Sprinkle them on salads for a crunchy texture, blend them into smoothies for a nutrient boost, or simply snack on them roasted with a pinch of salt. However you choose to enjoy them, pepitas are a versatile and nutritious addition to your daily meals.
Conclusion
While pepitas may be small in size, their nutritional profile is anything but. High in protein, healthy fats, and fiber, and packed with essential vitamins and minerals, pepitas are a powerhouse of nutrition. Whether you're looking to improve your overall health, boost your protein intake, or simply enjoy a tasty and nutritious snack, pepitas are a perfect choice. So, the next time you're in need of a snack, reach for some pepitas and give your body the nourishment it deserves.
How many calories are there in 1, 2, 3, or 5 servings of pepitas?
- Standard serving size of pepitas (30 g)168 kcal
- Handful of pepitas (20g)112 kcal
- Tablespoon of pepitas (10g)56 kcal
- Teaspoon of pepitas (3g)17 kcal
- Glass full of pepitas (130g)727 kcal
- Ounce (oz) of pepitas158 kcal
- Half of medium size servings of pepitas84 kcal
- Small size serving of pepitas (24g)134.4 kcal
- Big size pepitas (39g)218.4 kcal
- Two medium size servings of pepitas336 kcal
- Three medium size servings of pepitas504 kcal
- Four medium size servings of pepitas672 kcal
- Five medium size servings of pepitas840 kcal
Compare pepitas:
pepitas vs flaxseed, pepitas vs walnuts, pepitas vs almonds, pepitas vs pistachios, pepitas vs peanuts, pepitas vs sunflower, pepitas vs pumpkin seeds, see all compares of pepitas.

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