Hemp Seeds vs Pumpkin Seeds: Calories and Nutrition Compared (2026)

Hemp seeds contain 31.6 g of protein and 553 calories per 100 g, while pumpkin seeds have 29.8 g of protein and 574 calories. Hemp seeds are higher in protein and lower in calories.

Hemp seeds and pumpkin seeds are both nutrient-dense options often used in various diets. This comparison highlights their nutritional profiles to help you make informed dietary choices.

What Is the Difference Between Hemp Seeds and Pumpkin Seeds?

Hemp seeds are the seeds of the hemp plant, known for their rich nutritional profile, including high protein and healthy fats. They are often used in smoothies, salads, and baking. Pumpkin seeds, also known as pepitas, are the edible seeds of pumpkins, packed with nutrients such as protein, healthy fats, and minerals. They can be eaten raw, roasted, or added to dishes.

Hemp Seeds vs Pumpkin Seeds: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of hemp seeds and pumpkin seeds.

Nutrient (per 100 g)	Hemp seeds (hulled)	Pumpkin seeds (roasted)
Calories	553 kcal	574 kcal
Protein	31.6 g	29.8 g
Carbs	8.7 g	14.7 g
Sugar	1.5 g	1.3 g
Fat	48.8 g	49.0 g
Fiber	4 g	6.5 g
Sodium	5 mg	18 mg

Which Is Better, Hemp Seeds or Pumpkin Seeds?

For weight loss: Hemp seeds have 553 calories, while pumpkin seeds contain 574 calories, making hemp seeds the lower calorie option.

For muscle and protein: Hemp seeds provide 31.6 g of protein, compared to 29.8 g in pumpkin seeds, making hemp seeds the better choice for protein.

For low-carb or low-sugar: Hemp seeds have 8.7 g of carbs and 1.5 g of sugar, while pumpkin seeds have 14.7 g of carbs and 1.3 g of sugar, making hemp seeds lower in both categories.

How to Track Hemp seeds and Pumpkin seeds Accurately

It's easy to misjudge portion sizes and macros when consuming seeds, as they are calorie-dense. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational purposes and should not be considered medical advice. Always consult a nutritionist for personalized guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Hemp seeds have 31.6 g of protein, while pumpkin seeds have 29.8 g of protein.

Which has fewer calories?

Hemp seeds contain 553 calories, while pumpkin seeds have 574 calories.

What is the fat content in hemp seeds?

Hemp seeds contain 48.8 g of fat per 100 g.

How much fiber do pumpkin seeds have?

Pumpkin seeds contain 6.5 g of fiber per 100 g.

What is the sugar content in hemp seeds?

Hemp seeds have 1.5 g of sugar per 100 g.

What is the sodium content in pumpkin seeds?

Pumpkin seeds contain 18 mg of sodium per 100 g.

Key Takeaways

• Hemp seeds have 553 calories per 100 g.
• Pumpkin seeds have 574 calories per 100 g.
• Hemp seeds contain 31.6 g of protein per 100 g.
• Pumpkin seeds contain 29.8 g of protein per 100 g.
• Hemp seeds have 8.7 g of carbs and 1.5 g of sugar.
• Pumpkin seeds have 14.7 g of carbs and 1.3 g of sugar.