Calories in Pumpkin seeds (pepitas)
157kcal
Per 1 oz (28g)
Protein
8.4g
Carbs
3.1g
Fat
13.7g
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Roasted pepitas — magnesium-rich seeds.
Highest protein of common nuts/seeds. Excellent magnesium and zinc source.
Best for
- calorie-dense add-ons — 49g fat / 100g adds up fast
- people who struggle to hit calories on low-fat food only
Watch out
- tablespoon blindness — eyeballing oils and nut butters wrecks logs
- stacking multiple fat sources in one meal without noticing
How to log it
Use a spoon scale or package grams. 1 oz (~28g) is the practical unit in the app. A “drizzle” is still food.
Where it fits the day
Use as a controlled add-on, not the free condiment zone. One measured serving beats three “light” pours.
Common serving sizes
Serving
Calories
Protein
Carbs
Fat
1 oz (28g)
157
8.4g
3.1g
13.7g
1/4 cup (33g)
184
9.9g
3.6g
16.2g
Per 100g: 559 kcal · 30g P · 11g C · 49g F · 6g fiber