Breadnut Tree Seed · Brosimum alicastrum

Seeds, pumpkin seeds (pepitas), raw

Nutrition facts per 100 g · edible portion

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5 forms & preparations

Chia seeds, dry, raw Seeds, breadnut tree seeds, dried Seeds, breadnut tree seeds, raw Seeds, pumpkin seeds (pepitas), raw Seeds, sunflower seed, kernel, raw

Vegan Gluten-free Dairy-free

Dietary labels are inferred automatically from Seeds, pumpkin seeds (pepitas), raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

28%

554 kcal Calories

60%

29.9 g Protein

18.7 g Carbs

51%

40.0 g Fat

Good nutrient density 31/100

How many beneficial nutrients Seeds, pumpkin seeds (pepitas), raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Seeds, pumpkin seeds (pepitas), raw come from — the split across carbs, fat & protein.

554 kcal / serving

13% from carbs

Carbs 13%

18.7 g per serving
Fat 65%

40.0 g per serving
Protein 22%

29.9 g per serving

What Seeds, pumpkin seeds (pepitas), raw is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Manganese179% Copper136% Magnesium119% Phosphorus92% Protein60% Zinc58% Iron46% Selenium37% Dietary Fiber18% Potassium15%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	18.7 g	7%
Dietary Fiber	5.1 g	18%

Fats & Fatty Acids	Amount	% DV
Total Fat	40.0 g	51%

Protein & Amino Acids	Amount	% DV
Protein	29.9 g	60%

Vitamins	Amount	% DV
Vitamin A (RAE)	~	—
Vitamin C	~	—
Vitamin D	~	—
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	~	—
Riboflavin (B2)	~	—
Niacin (B3)	~	—
Vitamin B6	~	—
Folate (B9)	~	—
Vitamin B12	~	—

Minerals	Amount	% DV
Calcium	37.4 mg	3%
Iron	8.4 mg	46%
Magnesium	499.7 mg	119%
Phosphorus	1,150.0 mg	92%
Potassium	691.2 mg	15%
Sodium	0.0 mg	0%
Zinc	6.3 mg	58%
Copper	1.2 mg	136%
Manganese	4.1 mg	179%
Selenium	20.5 mcg	37%

Sterols	Amount	% DV
Cholesterol	~	—
Phytosterols	~	—

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	4.8 g	—

About Seeds, pumpkin seeds (pepitas), raw

The breadnut, or Maya nut (Brosimum alicastrum), is the seed of a towering tropical rainforest tree native to Mexico, Central America, and the Caribbean, and it was an important staple for the ancient Maya. Inside the small orange fruit is a single large seed that, once roasted, develops a flavor somewhere between a chestnut, coffee, and cocoa, nutty and faintly sweet. The versatile seed is highly nutritious, rich in fiber, plant protein, calcium, potassium, iron, and antioxidants, and it is naturally gluten-free.

Roasted breadnuts are eaten as a snack, boiled like a vegetable, ground into a flour for breads and porridge, or brewed into a caffeine-free drink much like coffee. The tree is also valued as a sustainable, drought-tolerant food source. Store dried or roasted breadnut seeds, or the ground flour, in an airtight container in a cool, dry place to keep them fresh.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Seeds, pumpkin seeds (pepitas), raw?

There are 554 calories in 100 g of Seeds, pumpkin seeds (pepitas), raw.

How much protein is in Seeds, pumpkin seeds (pepitas), raw?

Seeds, pumpkin seeds (pepitas), raw contains 29.9 g of protein per 100 g.

How many carbs are in Seeds, pumpkin seeds (pepitas), raw?

Seeds, pumpkin seeds (pepitas), raw has 18.7 g of carbohydrates per 100 g.

How much fat is in Seeds, pumpkin seeds (pepitas), raw?

Seeds, pumpkin seeds (pepitas), raw provides 40.0 g of total fat per 100 g.

What is Seeds, pumpkin seeds (pepitas), raw a good source of?

Seeds, pumpkin seeds (pepitas), raw is an excellent source of Manganese (179% DV), Copper (136% DV), Magnesium (119% DV), Phosphorus (92% DV), Protein (60% DV) and Zinc (58% DV) and a good source of Dietary Fiber and Potassium (per 100 g). Daily Values are based on a 2,000-calorie diet.