Pepitas
Seeds, pumpkin and squash seed kernels, dried
Nutrition Facts & Macros
| Amount Per Serving | ||
|---|---|---|
| Calories 195 | Calories from Fat 145 | |
| % Daily Value* | ||
| Total Fat 16g | 20% | |
| Saturated Fat 3g | 14% | |
| Monounsaturated Fat 5.2g | ||
| Polyunsaturated (PUFA) 6.8g | ||
| Omega-3 Fat 0g | 2% | |
| Omega-6 Fat 6.7g | ||
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 2mg | 0% | |
| Total Carbohydrate 3g | 1% | |
| Dietary Fiber 2g | 7% | |
| Sugar 0g | ||
| Alcohol 0g | ||
| Protein 10g | 8% | |
| Vitamin C 1mg | 1% | |
| Vitamin D 0IU | 0% | |
| Iron 2.8mg | 16% | |
| Calcium 15mg | 1% | |
| Vitamin B-12 0mcg | 0% | |
| Vitamin B-6 0mg | 3% | |
| Vitamin K 2mcg | 2% | |
| Vitamin E 0.7mg | 5% | |
| Vitamin A 5IU | 0% | |
| Folate 19mcg | 5% | |
| Potassium 261mg | 6% | |
| Magnesium 191mg | 45% | |
| Zinc 2.5mg | 23% | |
| Niacin 1.6mg | 8% | |
| Riboflavin 0mg | 4% | |
| Thiamin 0.1mg | 7% | |
| Phosphorus 398mg | 32% | |
| Selenium 3mcg | 6% | |
| Manganese 1.5mg | 64% | |
| Copper 0.4mg | 48% | |
| Choline 20mg | 4% | |
| Pantothenic acid 0.2mg | 5% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
Calories per gram: Fat 9 • Carbohydrate 4 • Protein 4
Macronutrient Profile
Other Nutrients
| Ash | 1.5g | |
|---|---|---|
| Starch | 0.5g | |
| Sucrose | 0.4g | |
| Glucose (dextrose) | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Water | 1.7g | |
| Caffeine | 0mg | |
| Theobromine | 0mg | |
| Energy | 754.3kJ | |
| Galactose | 0g | |
| Retinol | 0mcg | |
| Vitamin A, RAE | 0.3mcg | |
| Carotene, beta | 2.9mcg | |
| Carotene, alpha | 0.3mcg | |
| Vitamin D (D2 + D3) | 0mcg | |
| Cryptoxanthin, beta | 0.3mcg | |
| Lycopene | 0mcg | |
| Lutein + zeaxanthin | 23.9mcg | |
| Tocopherol, beta | 0mg | |
| Tocopherol, gamma | 11.3mg | |
| Tocopherol, delta | 0.1mg | |
| Tocotrienol, alpha | 0mg | |
| Tocotrienol, beta | 0mg | |
| Tocotrienol, gamma | 0mg | |
| Tocotrienol, delta | 0mg | |
| Menaquinone-4 | 0mcg | |
| Dihydrophylloquinone | 0mcg | |
| Folic acid | 0mcg | |
| Folate, food | 18.7mcg | |
| Folate, DFE | 18.7mcg | |
| Tryptophan | 0.2g | |
| Threonine | 0.3g | |
| Isoleucine | 0.4g | |
| Leucine | 0.8g | |
| Lysine | 0.4g | |
| Methionine | 0.2g | |
| Cystine | 0.1g | |
| Phenylalanine | 0.6g | |
| Tyrosine | 0.4g | |
| Valine | 0.5g | |
| Arginine | 1.7g | |
| Histidine | 0.3g | |
| Alanine | 0.5g | |
| Aspartic acid | 1g | |
| Glutamic acid | 2g | |
| Glycine | 0.6g | |
| Proline | 0.4g | |
| Serine | 0.5g | |
| Vitamin E, added | 0mg | |
| Vitamin B-12, added | 0mcg | |
| DHA | 0g | |
| EPA | 0g | |
| Linoleic acid | 6.7g | |
| Gamma-linolenic acid | 0g | |
| Fatty acids, total trans-monoenoic | 0g | |
| Fatty acids, total trans-polyenoic | 0g | |
| Alpha-linolenic acid (ALA) | 0g | |
| Dihomo-gamma-linolenic acid | 0g | |
Pepitas FAQ
Table of Contents
Are pepitas gluten-free?
Yes, pepitas, also known as pumpkin seeds, are naturally gluten-free. However, if you are purchasing pre-packaged pepitas, always check the label to ensure they haven't been processed in a facility that also processes gluten-containing foods.
Are pepitas high in fiber?
Yes, pepitas are a good source of dietary fiber. A one-ounce serving (about 28 grams) of pepitas has approximately 1.7 grams of fiber, which is approximately 6.8% of the recommended daily value of 25 grams for adults.
Are pepitas high in iron?
Yes, pepitas are a rich source of iron. One ounce serving of pepitas contains around 2.29 milligrams of iron. This is approximately 28% of the recommended daily value of 8 milligrams for men and postmenopausal women and about 12% for women of childbearing age who require 18 milligrams daily.
Are pepitas high in magnesium?
Absolutely. An ounce of pepitas provides around 156 milligrams of magnesium, which is a significant portion of the recommended daily value, which sits at 400 milligrams for men and 310 milligrams for women.
Are pepitas low fodmap?
Yes, pepitas are considered a low FODMAP food, which means they are less likely to cause digestive distress for individuals who are sensitive to fermentable carbs. However, as with all things, it's important to moderate your intake.