🧪 Nutrition Facts
- Calories 170.1
- Total Fat 13.0 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 219.9 mg
- Potassium 0.0 mg
- Total Carbohydrate 7.0 g
- Dietary Fiber 1.0 g
- Sugars 3.0 g
- Protein 7.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 12.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.0 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 170.1 calories per serving (1 Serving (30.0g)), Pumpkin Seeds (pepitas) is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (13.0g, 67.6% of calories). It contains 2.0mg of iron (11% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Honey Roasted Pepitas (pumpkin Seeds, Honey Nut Coating [sucrose, Wheat Starch, Honey, Calcium Stearate, Soy Lecithin], High Oleic Canola Oil, Maltodextrin, Sea Salt, Xanthan Gum), Seasoning (sugar, Maltodextrin, Salt, Cayenne Pepper Sauce [aged Red Pepper, Vinegar, Salt, Garlic], Spices, Garlic Powder, Honey, Natural Flavors, Citric Acid, Vinegar, Extractives of Paprika).
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Lecithin, Soy Lecithin, Xanthan Gum
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Pumpkin Seeds (pepitas) — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Pumpkin Seeds (pepitas) contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 170.1 kcal | 8.5% |
| Total Fat | 13.0 g | 17% |
| Sodium | 219.9 mg | 10% |
| Total Carbohydrate | 7.0 g | 3% |
| Dietary Fiber | 1.0 g | 4% |
| Total Sugars | 3.0 g | 6% |
| Protein | 7.0 g | 14% |
| Calcium | 12.0 mg | 1% |
| Iron | 2.0 mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Pumpkin Seeds (pepitas) accounts for 8.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 67.6% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 170.1 calories in Pumpkin Seeds (pepitas)? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 12.9 min |
| Walking: 17 minutes per mile | 29.4 min |
| Cycling (Low Intensity) | 18.6 min |
| HIIT | 15.8 min |
| Stationary Bike (Low Intensity) | 22.9 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Pumpkin Seeds (pepitas)
Is Pumpkin Seeds (pepitas) good for weight loss?
These are calorie-dense at 170 calories per ounce, so portion control matters. The 7g of protein and 1g of fiber per serving can help with satiety, but the 3g of added sugar and high fat content mean they're better as an occasional snack than a regular weight-loss staple.
Is Pumpkin Seeds (pepitas) a good snack for kids?
Kids typically enjoy the sweet honey roast flavor and satisfying crunch. The cayenne pepper seasoning may be spicy for younger children, so this is better suited for older kids or those who like heat.
Is Pumpkin Seeds (pepitas) gluten-free?
No, these contain wheat starch in the honey nut coating, which makes them unsuitable for a gluten-free diet.
What vitamins or minerals stand out in Pumpkin Seeds (pepitas)?
Pumpkin seeds are naturally rich in iron—this serving provides 2mg, which is a meaningful contribution to daily intake. They're also good sources of magnesium and zinc, minerals often lacking in typical diets.
What diets does Pumpkin Seeds (pepitas) suit?
They work well for paleo, keto, and vegan diets, though the honey coating and added sugars make them less ideal for strict low-carb or sugar-conscious approaches. Most omnivorous diets can accommodate them as a occasional snack.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
