Pepitas

Seeds, pumpkin and squash seed kernels, dried

Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.

Pepitas FAQ

Table of Contents

• Are pepitas gluten-free?
• Are pepitas high in fiber?
• Are pepitas high in iron?
• Are pepitas high in magnesium?
• Are pepitas low fodmap?

Are pepitas gluten-free?

Yes, pepitas, also known as pumpkin seeds, are naturally gluten-free. However, if you are purchasing pre-packaged pepitas, always check the label to ensure they haven’t been processed in a facility that also processes gluten-containing foods.

Are pepitas high in fiber?

Yes, pepitas are a good source of dietary fiber. A one-ounce serving (about 28 grams) of pepitas has approximately 1.7 grams of fiber, which is approximately 6.8% of the recommended daily value of 25 grams for adults.

Are pepitas high in iron?

Yes, pepitas are a rich source of iron. One ounce serving of pepitas contains around 2.29 milligrams of iron. This is approximately 28% of the recommended daily value of 8 milligrams for men and postmenopausal women and about 12% for women of childbearing age who require 18 milligrams daily.

Are pepitas high in magnesium?

Absolutely. An ounce of pepitas provides around 156 milligrams of magnesium, which is a significant portion of the recommended daily value, which sits at 400 milligrams for men and 310 milligrams for women.

Are pepitas low fodmap?

Yes, pepitas are considered a low FODMAP food, which means they are less likely to cause digestive distress for individuals who are sensitive to fermentable carbs. However, as with all things, it’s important to moderate your intake.