Seeds, sesame flour, low-fat
USDA SR Legacy · 60.1 g
18.5 g more than your starting foodCompare these foodsNuts & seeds · Nutrition facts
Raw Pumpkin Seeds (Pepitas)
515 calories and 29.9 g of protein per 100 g. Reported fiber: 5.1 g.
Know what you’re comparing.
Seeds, pumpkin seeds (pepitas), raw
- Source category
- Nut and Seed Products
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 2515380
- Publication date
- Apr 2023
On a 100 g basis, this record has more protein than 94% of 238 other complete nuts & seeds profiles.
Compare with another foodThe source matters
USDA Foundation values draw on analyzed food samples. The composition of a particular item can vary with variety, growing conditions, and preparation.
Read about this datasetYour portion, your numbers
515calories
in 100 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 29.9 g | — |
| Carbohydrate | 18.7 g | 7% |
| Fat | 40 g | 51% |
| Fiber | 5.1 g | 18% |
| Total sugars | — | — |
| Sodium | 0 mg | 0% |
| Saturated fat | — | — |
| Potassium | 691 mg | 15% |
| Calcium | 37 mg | 3% |
| Iron | 8.36 mg | 46% |
| Magnesium | 500 mg | 119% |
| Vitamin C | — | — |
| Vitamin D | — | — |
Estimated energy from macros
Protein 22%Carbs 13%Fat 65%
Uses 4 kcal/g for protein and carbohydrate, 9 for fat. Fiber, alcohol, and label rounding can make this differ from reported calories.
Daily values use the FDA adult reference for a 2,000-calorie diet. Your needs may differ. A dash means no reported value or no daily value shown.
Explore a different choice
Explore nuts & seedsWhat else fits your plate?
Same broad food category
This food: 11.6 g protein in 38.8 g. Choices below have more on this basis.
Seeds, cottonseed flour, low fat (glandless)
USDA SR Legacy · 60.2 g
18.4 g more than your starting foodCompare these foodsSeeds, sunflower seed flour, partially defatted
USDA SR Legacy · 61.3 g
17.9 g more than your starting foodCompare these foodsSeeds, cottonseed meal, partially defatted (glandless)
USDA SR Legacy · 54.5 g
15.1 g more than your starting foodCompare these foodsSeeds, cottonseed flour, partially defatted (glandless)
USDA SR Legacy · 55.7 g
11.2 g more than your starting foodCompare these foodsSeeds, sesame flour, partially defatted
USDA SR Legacy · 52.4 g
9.5 g more than your starting foodCompare these foodsThese are nutrition comparisons, not equivalent ingredients. Check preparation, taste, serving size, and the current package before making a substitution.
Reported variation in the reference data
A food is more than one number.
Where the source reports a minimum and maximum, you can see that range alongside the displayed value.
| Nutrient | Displayed value | Reported minimum | Reported maximum | Data points |
|---|---|---|---|---|
| WaterPer 100 g | 6.62 g | 5.84 g | 7.41 g | 8 |
| NitrogenPer 100 g | 5.64 g | 5.35 g | 5.86 g | 8 |
| ProteinPer 100 g | 29.91 g | 28.36 g | 31.06 g | — |
| Total lipid (fat)Per 100 g | 40.03 g | 38.52 g | 41.96 g | 8 |
| AshPer 100 g | 4.77 g | 4.58 g | 4.9 g | 8 |
| Fiber, total dietaryPer 100 g | 5.08 g | 4.57 g | 5.6 g | 8 |
| Calcium, CaPer 100 g | 37.38 mg | 34 mg | 42.6 mg | 8 |
| Iron, FePer 100 g | 8.36 mg | 7.84 mg | 9.42 mg | 8 |
These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.
All 19 reported nutrient values Per 100 g
| Nutrient | Amount | USDA identifier |
|---|---|---|
| Water | 6.621 g | 1051 |
| Energy (Atwater General Factors) | 554.602 kcal | 2047 |
| Energy (Atwater Specific Factors) | 514.839 kcal | 2048 |
| Nitrogen | 5.643 g | 1002 |
| Protein | 29.908 g | 1003 |
| Total lipid (fat) | 40.03 g | 1004 |
| Ash | 4.766 g | 1007 |
| Carbohydrate, by difference | 18.675 g | 1005 |
| Fiber, total dietary | 5.079 g | 1079 |
| Calcium, Ca | 37.38 mg | 1087 |
| Iron, Fe | 8.363 mg | 1089 |
| Magnesium, Mg | 499.7 mg | 1090 |
| Phosphorus, P | 1,150 mg | 1091 |
| Potassium, K | 691.2 mg | 1092 |
| Sodium, Na | 0 mg | 1093 |
| Zinc, Zn | 6.341 mg | 1095 |
| Copper, Cu | 1.225 mg | 1098 |
| Manganese, Mn | 4.121 mg | 1101 |
| Selenium, Se | 20.52 µg | 1103 |
Related reference foods.
Explore more records in the same food group. Preparation and ingredients can change the numbers.