Pepitas Nutrition Facts & Calories
Calories in pepitas
100g of pepitas contain about 559 calories (kcal).
Calories per:
ounce
| standard serving size, handful
| tablespoon
| teaspoon
| glass
For example, 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).
Pepitas key facts
The nutrients that matter most in nuts and seeds, per 100 g, compared with chia seeds.
| Nutrient (per 100 g) | Pepitas | Chia Seeds a common seed |
|---|---|---|
| Fat | 49 g | 31 g |
| Protein | 30 g | 17 g |
| Magnesium | 592 mg | 335 mg |
| Fiber | 6 g | 34 g |
Scroll down for details and nutrition tables.
Nutrition Facts
PepitasServing size:
standard serving size of pepitas (30 g) change
5g 10g 15g 20g 30g 40g 50g 60g 80g 100g 120g 140g 160g 180g 200g 220g 250g 300g 350g 400g 450g 500g 600g 700g 800g 900g 1000g
1oz 2oz 3oz 4oz 5oz 6oz 7oz 8oz 10oz 12oz 15oz 20oz 25oz 30oz 35oz 40oz 50oz
Amount Per Serving:
To visualize how much 168 kcal actually is, keep in mind that the calorie content of standard serving of pepitas is similar to that of, for example:
- 5 walnuts (33 kcal each)
- 1.5 tablespoons of peanut butter (118 kcal each)
- 0.5 handful of almonds (232 kcal)
- 2 medium apples (96 kcal each)
Take a quick look at the tables below for detailed information about pepitas nutrition.
100g of Pepitas
Nutrition
- Calories 559
- Carbs Total 10.71 g
- Dietary fiber 6 g
- Fat 49.05 g
- Protein 30.23 g
- Water 5.23 g
Vitamins
- Vit A 16 IU
- Vit B1 (Thiamine) 0.273 mg
- Vit B2 (riboflavin) 0.153 mg
- Vit B3 (Niacin) 4.987 mg
- Vit B6 0.143 mg
- Vit B9 (Folic acid) 0.058 mcg
- Vit C 1.9 mg
- Vit E 2.18 mg
- Vit K 0.007 mcg
Minerals
- Potassium 809 mg
- Magnessium 592 mg
- Calcium 46 mg
- Sodium 7 mg
- Iron 8.82 mg
Per 100 g, Pepitas is an excellent source of magnesium (141% DV) and an excellent source of protein (60% DV).
Magnesium takes part in hundreds of enzyme reactions, including energy production and muscle function. The FDA Daily Value is 420 mg.
How many calories are in 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
Compare pepitas:
pepitas vs pistachios, pepitas vs pumpkin seeds, pepitas vs sunflower, pepitas vs flaxseed, pepitas vs walnuts, pepitas vs almonds, pepitas vs peanuts, see all compares of pepitas.
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About the data
Nutrition values on this page are given per 100 g of the food and are based on the official United States Department of Agriculture FoodData Central database. The exact record used for each food is linked under the tables.
Marcin Piotrowicz – calories-info.com creator · Healthy diet and healthy lifestyle promoter. The information is for general purposes and is not medical or dietary advice.
