🧪 Nutrition Facts
- Calories 170.1
- Total Fat 15.0 g
- Saturated Fat 2.5 g
- Cholesterol 0.0 mg
- Sodium 170.1 mg
- Potassium 0.0 mg
- Total Carbohydrate 4.0 g
- Dietary Fiber 1.0 g
- Sugars 0.0 g
- Protein 9.0 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 0.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.8 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)), Pepitas Seeds is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (15.0g, 72.2% of calories), including 2.5g of saturated fat. It contains 1.8mg of iron (10% 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
Pepitas, Peanut Oil And/or Sunflower Oil, Salt.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Pepitas Seeds. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Pepitas Seeds — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Pepitas Seeds 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 | 15.0 g | 19% |
| Saturated Fat | 2.5 g | 12% |
| Sodium | 170.1 mg | 7% |
| Total Carbohydrate | 4.0 g | 1% |
| Dietary Fiber | 1.0 g | 4% |
| Protein | 9.0 g | 18% |
| Iron | 1.8 mg | 10% |
* 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
Pepitas Seeds 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 72.2% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 170.1 calories in Pepitas Seeds? 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 |
| Running: 11 minutes per mile | 14.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Pepitas Seeds
Is Pepitas Seeds good for weight loss?
Pepitas can fit into a weight loss plan when portioned carefully—30g provides substantial protein and healthy fats that promote satiety, but the 170 calories are calorie-dense, so measure out servings rather than eating from the bag.
Is Pepitas Seeds good for muscle building?
With 9g of protein per 30g serving and a good mineral profile including iron, pepitas support muscle recovery and development, especially when paired with carbohydrate sources.
Is Pepitas Seeds a good snack for kids?
These make an excellent snack for kids—they're whole food, nutrient-rich, and the small size prevents choking hazards for older children. Just be mindful of the sodium content and offer water alongside.
What diets does Pepitas Seeds suit?
Pepitas work well for vegan, vegetarian, keto, paleo, gluten-free, and whole-food diets. They're naturally nutrient-dense and free from common allergens like dairy and grains.
What does Pepitas Seeds pair well with for a balanced meal?
Combine pepitas with fresh fruit, Greek yogurt, or whole grain crackers for balanced snacking. They also add crunch and nutrition to salads, grain bowls, or can be paired with cheese and hummus for a more substantial 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.
