Calorie comparison
Pumpkin Seeds vs Sunflower Seeds
Per 100 grams, pumpkin seeds is the lighter choice by 25 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 | Pumpkin Seeds | Sunflower Seeds |
|---|---|---|
| Calories | 559 | 584 |
| Protein | 30 g | 21 g |
| Carbs | 11 g | 20 g |
| Fat | 49 g | 51 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
🎃 Pumpkin Seeds
1 oz (28 g)
157 cal
8.4 g protein · 3.1 g carbs · 13.7 g fat
🌻 Sunflower Seeds
1 oz (28 g)
164 cal
5.9 g protein · 5.6 g carbs · 14.3 g fat
Frequently asked
Which has more calories, pumpkin seeds or sunflower seeds?
Per 100 g, pumpkin seeds has 559 calories and sunflower seeds has 584. Pumpkin Seeds is lower in calories.
Which has more protein, pumpkin seeds or sunflower seeds?
Pumpkin Seeds has 30 g of protein per 100 g; sunflower seeds has 21 g. Pumpkin Seeds wins on protein.
Is pumpkin seeds or sunflower 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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