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

Pumpkin seeds contain 29.8 g of protein, which is higher than sunflower seeds at 20.8 g. However, sunflower seeds have 584 calories, compared to 574 calories in pumpkin seeds.

Pumpkin seeds and sunflower seeds are both popular snacks with unique nutritional benefits. This comparison will highlight their calorie content, protein levels, and other key nutrients.

What Is the Difference Between Pumpkin Seeds and Sunflower Seeds?

Pumpkin seeds, also known as pepitas, are the edible seeds of the pumpkin fruit. They are rich in nutrients and often consumed as a snack or added to various dishes. Sunflower seeds are the edible seeds of the sunflower plant. They are commonly eaten as a snack or used as an ingredient in recipes, known for their nutty flavor.

Pumpkin Seeds vs Sunflower Seeds: Nutrition Side by Side

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

Nutrient (per 100 g)	Pumpkin seeds (roasted)	Sunflower seeds (dried)
Calories	574 kcal	584 kcal
Protein	29.8 g	20.8 g
Carbs	14.7 g	20 g
Sugar	1.3 g	2.6 g
Fat	49.0 g	51.5 g
Fiber	6.5 g	8.6 g
Sodium	18 mg	9 mg

Which Is Better, Pumpkin Seeds or Sunflower Seeds?

For weight loss: Pumpkin seeds have 574 calories, while sunflower seeds have 584 calories, making pumpkin seeds slightly lower in calories.

For muscle and protein: Pumpkin seeds provide 29.8 g of protein, which is higher than the 20.8 g found in sunflower seeds.

For low-carb or low-sugar: Pumpkin seeds contain 14.7 g of carbs and 1.3 g of sugar, whereas sunflower seeds have 20 g of carbs and 2.6 g of sugar.

How to Track Pumpkin seeds and Sunflower seeds Accurately

It's easy to misjudge portion sizes and macronutrient content when snacking on seeds. 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 use, not medical advice. This comparison is based on verified nutritional data per 100 g. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Pumpkin seeds have 29.8 g of protein, while sunflower seeds have 20.8 g of protein.

Which has fewer calories?

Pumpkin seeds contain 574 calories, while sunflower seeds contain 584 calories.

What is the fat content in pumpkin seeds?

Pumpkin seeds have 49.0 g of fat per 100 g.

What is the fiber content in sunflower seeds?

Sunflower seeds contain 8.6 g of fiber per 100 g.

How much sugar is in pumpkin seeds?

Pumpkin seeds have 1.3 g of sugar per 100 g.

What is the sodium content in sunflower seeds?

Sunflower seeds contain 9 mg of sodium per 100 g.

Key Takeaways

• Pumpkin seeds: 574 calories, 29.8 g protein.
• Sunflower seeds: 584 calories, 20.8 g protein.
• Pumpkin seeds: 14.7 g carbs, 1.3 g sugar.
• Sunflower seeds: 20 g carbs, 2.6 g sugar.
• Pumpkin seeds: 49.0 g fat, 6.5 g fiber.
• Sunflower seeds: 51.5 g fat, 8.6 g fiber.