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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.

Last reviewed: By USDA description: Pumpkin seeds (pepitas), roasted, unsalted

  • 574 kcalCalories per 100 g
  • 29.8 gProtein per 100 g
  • 6.5 gFiber per 100 g
  • Estimated satiety: 1 out of 5

Nutrition facts

A typical 25 g (0.9 oz) serving provides about 144 kcal, 7.5 g of protein, and 1.6 g of fiber.

Values for pumpkin seeds (pepitas) per 100 g (3.5 oz) and per typical serving of 25 g (0.9 oz).
NutrientPer 100 g (3.5 oz)Per serving (25 g (0.9 oz))
Calories574 kcal144 kcal
Protein29.8 g7.5 g
Carbohydrates14.7 g3.7 g
of which sugars1.3 g0.3 g
Fiber6.5 g1.6 g
Fat49 g12.3 g
of which saturated8.5 g2.1 g
Water2 g0.5 g

The typical serving is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

Satiety

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.

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

High in fiber
It has at least 3 g of fiber per 100 g. Fiber adds bulk and slows digestion, which contributes to fullness, and it helps keep you regular; constipation is a common side effect of GLP-1 medications. It is usually easier to tolerate when you increase it gradually and drink enough water.
Nutritious in small servings
It provides protein, healthy fats, or other nutrients in a small volume. That is practical when you eat little and every bite needs to count.
High energy density
It has more than 300 kcal per 100 g: a lot of energy in a small volume, so it is less filling per calorie. That does not make it a bad food; when your appetite is very low, a small serving can help you meet your needs.

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.

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Sources

Sources for the data on this page, with the access date.

  1. USDA FoodData Central: Seeds, pumpkin and squash seed kernels, roasted, without salt (FDC ID 170557). U.S. Department of Agriculture, Agricultural Research Service. accessed .