Calorie comparison
Kidney Beans vs Pumpkin Seeds
Per 100 grams, kidney beans is the lighter choice by 432 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 | Kidney Beans | Pumpkin Seeds |
|---|---|---|
| Calories | 127 | 559 |
| Protein | 8.7 g | 30 g |
| Carbs | 23 g | 11 g |
| Fat | 0.5 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
🫘 Kidney Beans
1 cup cooked (177 g)
225 cal
15.4 g protein · 40.7 g carbs · 0.9 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, kidney beans or pumpkin seeds?
Per 100 g, kidney beans has 127 calories and pumpkin seeds has 559. Kidney Beans is lower in calories.
Which has more protein, kidney beans or pumpkin seeds?
Kidney Beans has 8.7 g of protein per 100 g; pumpkin seeds has 30 g. Pumpkin Seeds wins on protein.
Is kidney beans 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 kidney beans — but portion size matters more than which food you pick.
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