Pepitas: Calories and Nutrition Analyse

Pepitas: calories, protein, carbs and fat in 100g, ounce, standard serving size, handful and more

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Marcin PiotrowiczMarcin Piotrowicz

How many calories in pepitas?

Pepitas - calories, kcal

100g of pepitas have about 559 calories (kcal).
Calories per: ounce | standard serving size | handful | tablespoon | teaspoon | glass

To illustrate, standard serving size of pepitas (30 g) has about 168 calories.

It is about 7% of daily calories intake for adult person with medium weight and medium activity (for calculation we assumed 2400 kcal daily intake).

To visualize how much it actualy is, take in mind that calories amount from standard serving size of pepitas is similar to calories amount from ie.:

  • 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

To burn this calories you would have to bike at least 24 minutes, swim for about 20 minutes or run for 17 minutes.

Pepitas: calories and nutrition per 100g (and per ounce)

Calories559kcal/100g(158 kcal/oz)
Carbs10.7g/100g(3 g/oz)
Protein30.2g/100g(8.6 g/oz)
Fat49.1g/100g(13.9 g/oz)

How many calories in standard serving size, handful, tablespoon, teaspoon or glass of pepitas?

As I wrote before 100g have 559 calories. It is also easy to count how many calories will be in ie. standard serving size, handful, tablespoon, teaspoon or glass 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
  • 10g of pepitas56 kcal
  • 20g of pepitas112 kcal
  • 50g of pepitas280 kcal
  • 100g of pepitas559 kcal

Protein in pepitas

Pepitas have 30.23 g protein per 100g.
When you multiplay this value with weight of standard serving size of pepitas (30 g) you can see that you will get about 9.1 g of protein.

Carbs in pepitas

Pepitas have 10.71 g carbohydrates per 100g.
In the same way as for protein we can calculate that standard serving size of pepitas (30 g) has about 3.2 g of carbs.

Fat in pepitas

Pepitas have 49.05 g fat per 100g.
So it is easy to count that standard serving size of pepitas (30 g) has about 14.7 g of fat.

Pepitas - caloies, wieght

standard serving size of pepitas (30 g) has:

168kcalFor burning these calories you have to:
Bike24 min.Bike
Horse ride31 min.Horse ride
Play tennis16 min.Tennis
Run17 min.Run
Swim20 min.Swim
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pepitas - vitamins per 100g

  • Vitaminium A16 IU
  • Vitaminium B1 (Thiamine)0.273 mg
  • Vitaminium B2 (riboflavin)0.153 mg
  • Vitaminium B3 (Niacin)4.987 mg
  • Vitaminium B60.143 mg
  • Vitaminium B9 (Folic acid)0.058 mcg
  • Vitaminium C1.9 mg
  • Vitaminium E2.18 mg
  • Vitaminium K0.007 mg

Energy content of pepitas

  • 7% CARBS
  • 20% PROTEIN
  • 73% FAT

pepitas - minerals per 100g

  • Potassium809 mg
  • Magnessium592 mg
  • Calcium46 mg
  • Sodium7 mg
  • Iron8.82 mg

Interesting charts - compare pepitas with other seeds

When you look at charts below you will see how pepitas look like in comparsion to other products from its category. When you click on selected product you will se detailed comparsion.

Linseed (0.6) more...Flaxseed (0.6) more...Poppy seed (1) more...Sunflower (1.4) more...Chia seeds (1.6) more...Pumpkin seeds (1.9) more...Pepitas (1.9) more...Chickpeas (4) more...
Vitamin C in Pepitas Based On Seeds Category
Pumpkin seeds (6) more...Pepitas (6) more...Amaranth (6.7) more...Quinoa (7) more...Sunflower (8.6) more...Sesame (11.8) more...Chickpeas (12.2) more...Poppy seed (19.5) more...Linseed (27.3) more...Flaxseed (27.3) more...Chia seeds (34.4) more...
Fiber in Pepitas Based On Seeds Category
Chickpeas (6.04) more...Quinoa (6.07) more...Amaranth (8) more...Chia seeds (30.74) more...Poppy seed (41.56) more...Linseed (42.16) more...Flaxseed (42.16) more...Pumpkin seeds (49.05) more...Pepitas (49.05) more...Sesame (49.67) more...Sunflower (51.46) more...
Fat in Pepitas Based On Seeds Category
Chickpeas (4.31) more...Quinoa (4.57) more...Sunflower (5.25) more...Linseed (5.73) more...Flaxseed (5.73) more...Amaranth (7.6) more...Chia seeds (7.72) more...Pumpkin seeds (8.82) more...Pepitas (8.82) more...Poppy seed (9.76) more...Sesame (14.55) more...
Iron in Pepitas Based On Seeds Category
Chickpeas (79) more...Quinoa (197) more...Amaranth (248) more...Sunflower (325) more...Chia seeds (335) more...Poppy seed (347) more...Sesame (351) more...Linseed (392) more...Flaxseed (392) more...Pumpkin seeds (592) more...Pepitas (592) more...
Magnesium in Pepitas Based On Seeds Category
Chia seeds (407) more...Sesame (468) more...Amaranth (508) more...Quinoa (563) more...Sunflower (645) more...Chickpeas (718) more...Poppy seed (719) more...Pumpkin seeds (809) more...Pepitas (809) more...Linseed (813) more...Flaxseed (813) more...
Potassium in Pepitas Based On Seeds Category
Quinoa (14.12) more...Chia seeds (16.54) more...Amaranth (17) more...Sesame (17.73) more...Poppy seed (17.99) more...Flaxseed (18.29) more...Linseed (18.3) more...Chickpeas (20.47) more...Sunflower (20.78) more...Pumpkin seeds (30.23) more...Pepitas (30.23) more...
Protein in Pepitas Based On Seeds Category
Amaranth (0.01) more...Quinoa (5) more...Pumpkin seeds (7) more...Pepitas (7) more...Sunflower (9) more...Sesame (11) more...Chia seeds (16) more...Chickpeas (24) more...Poppy seed (26) more...Linseed (30) more...Flaxseed (30) more...
Sodium in Pepitas Based On Seeds Category
Pumpkin seeds (0.273) more...Pepitas (0.273) more...Quinoa (0.36) more...Chickpeas (0.477) more...Chia seeds (0.62) more...Sesame (0.791) more...Poppy seed (0.854) more...Sunflower (1.48) more...Linseed (1.64) more...Flaxseed (1.644) more...
Vitamin B1 in Pepitas Based On Seeds Category
Poppy seed (0.1) more...Pumpkin seeds (0.153) more...Pepitas (0.153) more...Linseed (0.161) more...Flaxseed (0.161) more...Chia seeds (0.17) more...Chickpeas (0.212) more...Sesame (0.247) more...Quinoa (0.318) more...Sunflower (0.355) more...
Vitamin B2 in Pepitas Based On Seeds Category
Poppy seed (0.896) more...Quinoa (1.52) more...Chickpeas (1.541) more...Linseed (3.08) more...Flaxseed (3.08) more...Sesame (4.515) more...Pumpkin seeds (4.987) more...Pepitas (4.987) more...Sunflower (8.335) more...Chia seeds (8.83) more...
Vitamin B3 (Niacin) in Pepitas Based On Seeds Category
Pumpkin seeds (0.143) more...Pepitas (0.143) more...Poppy seed (0.247) more...Linseed (0.473) more...Flaxseed (0.473) more...Chickpeas (0.535) more...Amaranth (0.6) more...Sesame (0.79) more...Sunflower (1.345) more...
Vitamin B6 in Pepitas Based On Seeds Category
Pepitas (0.058) more...Flaxseed (0.087) more...Chickpeas (0.557) more...Chia seeds (49) more...Pumpkin seeds (58) more...Poppy seed (82) more...Linseed (87) more...Sesame (97) more...Quinoa (184) more...Sunflower (227) more...
Vitamin B9 (Folic Acid) in Pepitas Based On Seeds Category
Sesame (0.25) more...Flaxseed (0.31) more...Chia seeds (0.5) more...Chickpeas (0.82) more...Poppy seed (1.77) more...Pepitas (2.18) more...Quinoa (2.44) more...Linseed (19.95) more...Pumpkin seeds (35.1) more...Sunflower (35.17) more...
Vitamin E in Pepitas Based On Seeds Category
Pumpkin seeds (10.71) more...Pepitas (10.71) more...Sunflower (20) more...Sesame (23.45) more...Poppy seed (28.13) more...Linseed (28.8) more...Flaxseed (28.88) more...Chia seeds (42.12) more...Chickpeas (62.95) more...Quinoa (64.16) more...Amaranth (67) more...
Carbohydrates in Pepitas Based On Seeds Category
Quinoa (368) more...Chickpeas (378) more...Amaranth (409) more...Chia seeds (486) more...Poppy seed (525) more...Linseed (534) more...Flaxseed (534) more...Pumpkin seeds (559) more...Pepitas (559) more...Sesame (573) more...Sunflower (584) more...
Calories in Pepitas Based On Seeds Category
Pumpkin seeds (46) more...Pepitas (46) more...Quinoa (47) more...Chickpeas (57) more...Sunflower (78) more...Amaranth (159) more...Linseed (255) more...Flaxseed (255) more...Chia seeds (631) more...Sesame (975) more...Poppy seed (1438) more...
Calcium in Pepitas Based On Seeds Category
Sesame (9) more...Quinoa (14) more...Pumpkin seeds (16) more...Pepitas (16) more...Sunflower (50) more...Chia seeds (54) more...Chickpeas (67) more...
Vitamin A in Pepitas Based On Seeds Category
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy eating and living style promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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