Calorie comparison
Lentils vs Pumpkin Seeds
Per 100 grams, lentils is the lighter choice by 443 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 | Lentils | Pumpkin Seeds |
|---|---|---|
| Calories | 116 | 559 |
| Protein | 9 g | 30 g |
| Carbs | 20 g | 11 g |
| Fat | 0.4 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
🫘 Lentils
1 cup cooked (198 g)
230 cal
17.8 g protein · 39.6 g carbs · 0.8 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, lentils or pumpkin seeds?
Per 100 g, lentils has 116 calories and pumpkin seeds has 559. Lentils is lower in calories.
Which has more protein, lentils or pumpkin seeds?
Lentils has 9 g of protein per 100 g; pumpkin seeds has 30 g. Pumpkin Seeds wins on protein.
Is lentils 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 lentils — but portion size matters more than which food you pick.
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