Pumpkin seeds pepitas are a smart crunchy add-on that makes meals feel more complete. They are filling, easy to portion, and taste great even plain.
In a nutshell: The values provided are approximate and can vary depending on roasting and processing.
1) Pumpkin seeds pepitas
Nutritional facts per 100g
| Nutrient | Amount Per 100g | % Daily Value* |
|---|---|---|
| Calories | 559 kcal | 28% |
| Carbohydrates | 10.7 g | 4% |
| Fiber | 6 g | 21% |
| Sugars | 1.4 g | – |
| Protein | 30.2 g | 60% |
| Fat | 49.0 g | 63% |
| Vitamin A | 16 IU | 0% |
| Vitamin C | 0 mg | 0% |
| Potassium | 809 mg | 17% |
| Calcium | 46 mg | 4% |
Pros
- High protein, helps keep you full longer.
- Easy to sprinkle on meals for extra crunch and satiety.
- Good snack swap for fried crunchy foods when portioned.
Cons
- Calorie-dense, large servings can overshoot quickly.
- Salted roasted packs can be high in sodium.
- Very crunchy, go slow if you have dental sensitivity.
Right time to eat
- Mid-morning snack or evening snack.
- With meals as topping for better fullness.
Health benefits
- Supports satiety and controlled snacking.
- Protein supports steadier energy between meals.
- Fiber supports digestion routines.
Best way to eat
- Dry-roast or roast with minimal oil.
- Keep seasoning light.
- Pre-portion into small snack boxes.
*Percent Daily Values are based on a 2,000 calorie diet.
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