Calorie comparison
Peanuts vs Pumpkin Seeds
Per 100 grams, pumpkin seeds is the lighter choice by 8 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 | Peanuts | Pumpkin Seeds |
|---|---|---|
| Calories | 567 | 559 |
| Protein | 26 g | 30 g |
| Carbs | 16 g | 11 g |
| Fat | 49 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
🥜 Peanuts
1 oz (28 g)
159 cal
7.3 g protein · 4.5 g carbs · 13.7 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, peanuts or pumpkin seeds?
Per 100 g, peanuts has 567 calories and pumpkin seeds has 559. Pumpkin Seeds is lower in calories.
Which has more protein, peanuts or pumpkin seeds?
Peanuts has 26 g of protein per 100 g; pumpkin seeds has 30 g. Pumpkin Seeds wins on protein.
Is peanuts 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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