Calorie comparison
Almonds vs Pumpkin Seeds
Per 100 grams, pumpkin seeds is the lighter choice by 20 calories, while pumpkin seeds delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Almonds | Pumpkin Seeds |
|---|---|---|
| Calories | 579 | 559 |
| Protein | 21 g | 30 g |
| Carbs | 22 g | 11 g |
| Fat | 50 g | 49 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🌰 Almonds
1 oz (28 g)
162 cal
5.9 g protein · 6.2 g carbs · 14 g fat
🎃 Pumpkin Seeds
1 oz (28 g)
157 cal
8.4 g protein · 3.1 g carbs · 13.7 g fat
Frequently asked
Which has more calories, almonds or pumpkin seeds?
Per 100 g, almonds has 579 calories and pumpkin seeds has 559. Pumpkin Seeds is lower in calories.
Which has more protein, almonds or pumpkin seeds?
Almonds has 21 g of protein per 100 g; pumpkin seeds has 30 g. Pumpkin Seeds wins on protein.
Is almonds or pumpkin seeds better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward pumpkin seeds — but portion size matters more than which food you pick.
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