Nuts and seeds
Pumpkin seeds (pepitas)
Pumpkin seeds (pepitas) packs 574 kcal into 100 g (3.5 oz), so a typical 25 g (0.9 oz) serving already adds up to about 144 kcal.
Estimated satietyHow it is calculated
Estimated satiety: 1 out of 5
| Starting point | +1 |
|---|---|
| Very high energy density: 574 kcal/100 g | −2 |
| Protein: 5.2 g/100 kcal | +1 |
| Fiber: 1.1 g/100 kcal | 0 |
| Solid food with 2.0 g of water, under 70 | 0 |
| Sum | 0 |
| Raised to the minimum of 1 | 1 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 8 primary
- Data
- USDA FDC 170557
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 144 kcal per serving
- 574 kcal per 100 g (3.5 oz)
- Protein
- 7.5 g per serving
- 29.8 g per 100 g (3.5 oz)
- Carbohydrates
- 3.7 g per serving
- 14.7 g per 100 g (3.5 oz)
- of which sugars
- 0.3 g per serving
- 1.3 g per 100 g (3.5 oz)
- Fiber
- 1.6 g per serving
- 6.5 g per 100 g (3.5 oz)
- Fat
- 12.3 g per serving
- 49 g per 100 g (3.5 oz)
- of which saturated
- 2.1 g per serving
- 8.5 g per 100 g (3.5 oz)
- Water
- 0.5 g per serving
- 2 g per 100 g (3.5 oz)
Source: USDA FoodData Central: Seeds, pumpkin and squash seed kernels, roasted, without salt (FDC ID 170557), accessed September 23, 2026.
A typical 25 g (0.9 oz) serving provides about 144 kcal, 7.5 g of protein, and 1.6 g of fiber.
What it is and how to eat it
These are hulled pumpkin and squash seeds (genus Cucurbita), which USDA also lists under the common name pepitas, and the Dictionary of the Spanish Language calls the seed of some fruits, such as melon, pepita and also pipa. This page covers roasted, unsalted pepitas, with 574 kcal, 29.8 g of protein, 6.5 g of fiber and 49 g of fat per 100 g according to USDA.
A 30 g (1.1 oz) serving provides 172 kcal, 8.9 g of protein, 2 g of fiber and 14.7 g of fat, and 21% of its energy comes from protein (my calculation), a little more than in raw peanuts, although it is still a lot of energy in little volume. The 2025 nutrition advisory on GLP-1 therapy lists seeds among the foods to encourage and names nuts and seeds among the lower-volume protein foods, but suggests avoiding fatty or high-fiber foods in the first days of treatment and notes that foods high in protein or fat can further slow gastric emptying. In those days, and after a dose increase, a tablespoon sprinkled over a pureed vegetable soup, a yogurt or a salad adds protein and crunch without a large amount.
What the evidence says
With USDA's figures, their 550 mg of magnesium per 100 g far exceed the minimum for a "high magnesium" claim, and 30 g provides 165 mg, 44% of the reference value, so they could carry the authorized claim "magnesium contributes to a reduction of tiredness and fatigue". They also meet the conditions for "high zinc", with 7.64 mg per 100 g and 2.3 mg in 30 g, and for the claim "zinc contributes to the normal function of the immune system" (Regulations (EC) No 1924/2006, (EU) No 1169/2011 and (EU) No 432/2012). With 6.5 g of fiber per 100 g they also exceed the minimum for "high fibre" (6 g per 100 g), and their protein provides 21% of USDA's calories, although with the energy conversion factors used on EU labels it would be around 20%, right at the limit for "high protein" (my calculation). In the EU register, the only claim that mentions pumpkin seed, for a mix of its oil with B vitamins to increase the number of hairs, is listed as non-authorized.
Recipes with this food
Pumpkin and chayote soup with yogurt and pepitas8.5 g protein per serving
Satiety
The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.
What to keep in mind on a GLP-1 medication
Frequently asked questions about pumpkin seeds (pepitas)
How much protein is in a 25 g (0.9 oz) serving of pumpkin seeds (pepitas)?
100 g (3.5 oz) of pumpkin seeds (pepitas) has 29.8 g of protein. A typical 25 g (0.9 oz) serving has about 7.5 g of protein. That is 5.2 g of protein per 100 kcal.
How many calories does a 25 g (0.9 oz) serving of pumpkin seeds (pepitas) have?
100 g (3.5 oz) of pumpkin seeds (pepitas) has 574 kcal. A typical 25 g (0.9 oz) serving has about 144 kcal. That is a very high energy density.
Does pumpkin seeds (pepitas) have fiber?
100 g (3.5 oz) of pumpkin seeds (pepitas) has 6.5 g of fiber. A typical 25 g (0.9 oz) serving has about 1.6 g of fiber. It carries our “High in fiber” tag.
Is pumpkin seeds (pepitas) filling?
Barely filling for the calories it provides: our estimated satiety score is 1 out of 5. Calculation: 1 (base) − 2 (very high energy density: 574 kcal/100 g) + 1 (protein: 5.2 g/100 kcal) + 0 (fiber: 1.1 g/100 kcal) + 0 (solid food with 2.0 g of water, under 70) = 0; raised to the minimum of 1. It is an estimate based on its composition, not a measurement in people.
What should I know about pumpkin seeds (pepitas) on a GLP-1 medication?
Based on our tags, this is what matters about pumpkin seeds (pepitas) on a GLP-1 medication. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs. These are general guidelines, not medical advice: everyone tolerates foods differently.
What counts as a normal serving of pumpkin seeds (pepitas)?
We use 25 g (0.9 oz) as a typical serving. That amount provides about 144 kcal, 7.5 g of protein, and 1.6 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Seeds, pumpkin and squash seed kernels, roasted, without salt (FDC ID 170557).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .
- RegulatorEuropean Commission.EU Register of nutrition and health claims made on foods.accessed .
- InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "pepita²" (in Spanish).accessed .
- InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "pipa²" (in Spanish).accessed .