35 kcal P 2.92g C 4.42g F 1.49g
🥜 Nut and Seed Products
Calories in Seeds, pumpkin seeds (pepitas)
True pepitas come from hull-less pumpkins, not standard carving varieties.
554 kcal
What makes seeds so powerful?
Most people assume pepitas are simply the shelled seeds of any standard carving pumpkin, but true pepitas come from specific hull-less varieties like the Styrian or Naked Seeded pumpkin. These unique pumpkins lack the tough, fibrous outer shell found on typical jack-o'-lanterns, leaving only the tender, dark green kernel exposed. This genetic mutation was discovered and selectively bred in the 19th century in Styria, a region in Austria. The absence of a hull makes them easier to consume and digest, but it also concentrates their nutrient density. Pepitas are exceptionally rich in phytosterols—plant compounds structurally similar to mammalian cholesterol—which compete with dietary cholesterol for absorption in the digestive tract. Furthermore, their characteristic vibrant green color comes from chlorophyll, which remains active in the seed's cotyledon tissue even after the fruit fully matures. This high chlorophyll content is highly unusual for a seed, as most rely on carotenoids or anthocyanins for their pigmentation.
Highly concentrated protein
Pepitas provide nearly 30 grams of protein per 100 grams, making them one of the most protein-dense seeds available.
Rich in phytosterols
These plant sterols actively compete with dietary cholesterol for intestinal absorption, helping to maintain healthy blood lipid levels.
Natural sleep aid source
They are a rare dietary source of tryptophan, an amino acid precursor the body uses to synthesize serotonin and melatonin.
💡 When & how to use it
To maximize nutrient absorption, soak raw pepitas in water with a pinch of salt for six to eight hours, then dehydrate or lightly roast them at a low temperature (under 170°F) to preserve their delicate omega fatty acids. Store them in an airtight container in the refrigerator to prevent their high fat content from oxidizing. Grind them into a fine meal to use as a nutrient-dense thickener for soups or blend them into smoothies for an effortless protein and magnesium boost.
Calories by Serving Size
100g
554 kcal
P 29.9g C 18.7g F 40g
1 RACC (30g)
166 kcal
P 9g C 5.6g F 12g
200g
1108 kcal
P 59.8g C 37.4g F 80g
50g
277 kcal
P 15g C 9.4g F 20g
Full Nutrition Facts
Per 100g — daily values based on a 2,000 calorie diet
Nutrition Facts
Serving size: 100g
Calories 554
% Daily Value*
Total Fat 40g 51%
Sodium 0mg 0%
Total Carbohydrate 18.7g 7%
Dietary Fiber 5.08g 18%
Protein 29.9g 60%
Calcium 37.4mg 3%
Iron 8.36mg 46%
Potassium 691mg 15%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
How does Seeds fit your daily goals?
111 min
Walking to burn 554 kcal
28%
of 2,000 kcal daily goal
29.9g
protein (60% of daily 50g)
4
servings until 2,000 kcal
Log Seeds in CalRay — just snap a photo
CalRay's AI recognizes seeds and hundreds of thousands of other foods from a photo. No manual lookup needed.
Frequently Asked Questions
How many calories are in Seeds, pumpkin seeds (pepitas)?
Seeds, pumpkin seeds (pepitas) contains 554 calories per 100g. A standard serving of 1 RACC (30g) provides 166 calories. It is relatively calorie-dense, so portion control is important.
How much protein does Seeds, pumpkin seeds (pepitas) have?
Seeds, pumpkin seeds (pepitas) provides 29.9g of protein per 100g, which is 60% of the 50g daily recommended value. It is an excellent source of protein.
How many carbs are in Seeds, pumpkin seeds (pepitas)?
Seeds, pumpkin seeds (pepitas) contains 18.7g of carbohydrates per 100g . It also provides 5.08g of dietary fiber.
Is Seeds, pumpkin seeds (pepitas) good for weight loss?
Seeds, pumpkin seeds (pepitas) has 554 kcal per 100g, so portions need to be monitored on a weight-loss diet. Use CalRay to track your intake accurately. Its high protein content (29.9g/100g) helps with satiety. Its fiber content (5.08g/100g) also promotes fullness.
How do I track Seeds, pumpkin seeds (pepitas) calories accurately?
The easiest way to track seeds is with CalRay. Simply snap a photo of your meal and the AI will automatically identify the food and calculate calories and macros based on the estimated portion size — no manual lookup required. You can also search by name and adjust gram weight manually.
🍽️ Perfectly Pairs With Seeds
See all → 35 kcal 
61 kcal P 10.3g C 3.64g F 0.37g
48 kcal P 1.15g C 10.5g F 0.17g