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

Watermelon seeds contain 28.3 g of protein and 557 calories, while pumpkin seeds have 29.8 g of protein and 574 calories. Pumpkin seeds are higher in protein, while watermelon seeds are lower in calories.

Watermelon seeds and pumpkin seeds are both popular snack options with unique nutritional benefits. This comparison highlights their key differences in calories, protein, and other nutrients.

What Is the Difference Between Watermelon Seeds and Pumpkin Seeds?

Watermelon seeds are the edible seeds of the watermelon fruit, often roasted and consumed as a snack. They are known for their high fat and protein content. Pumpkin seeds, also known as pepitas, are the edible seeds of pumpkins and are rich in nutrients. They are commonly eaten roasted and are a good source of protein and fiber.

Watermelon Seeds vs Pumpkin Seeds: Nutrition Side by Side

The following table provides a side-by-side comparison of the nutritional values of watermelon seeds and pumpkin seeds.

Nutrient (per 100 g)	Watermelon seeds (dried)	Pumpkin seeds (roasted)
Calories	557 kcal	574 kcal
Protein	28.3 g	29.8 g
Carbs	15.3 g	14.7 g
Sugar	-	1.3 g
Fat	47.4 g	49.0 g
Fiber	0 g	6.5 g
Sodium	99 mg	18 mg

Which Is Better, Watermelon Seeds or Pumpkin Seeds?

For weight loss: Watermelon seeds have 557 calories, while pumpkin seeds have 574 calories. Therefore, watermelon seeds are slightly lower in calories.

For muscle and protein: Pumpkin seeds contain 29.8 g of protein, compared to 28.3 g in watermelon seeds. Thus, pumpkin seeds are higher in protein.

For low-carb or low-sugar: Watermelon seeds have 15.3 g of carbs, while pumpkin seeds have 14.7 g of carbs. Pumpkin seeds also contain only 1.3 g of sugar.

How to Track Watermelon seeds and Pumpkin 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 and should not be considered medical advice. Always consult a professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, watermelon seeds or pumpkin seeds?

Pumpkin seeds have 29.8 g of protein, while watermelon seeds have 28.3 g. Therefore, pumpkin seeds have more protein.

Which has fewer calories, watermelon seeds or pumpkin seeds?

Watermelon seeds contain 557 calories, while pumpkin seeds contain 574 calories. Thus, watermelon seeds have fewer calories.

How much fat is in watermelon seeds?

Watermelon seeds contain 47.4 g of fat per 100 g.

What is the fiber content in pumpkin seeds?

Pumpkin seeds have 6.5 g of fiber per 100 g.

What is the sodium content in watermelon seeds?

Watermelon seeds contain 99 mg of sodium per 100 g.

How many carbs are in pumpkin seeds?

Pumpkin seeds contain 14.7 g of carbs per 100 g.

Key Takeaways

• Watermelon seeds: 557 calories per 100 g.
• Pumpkin seeds: 574 calories per 100 g.
• Watermelon seeds: 28.3 g protein per 100 g.
• Pumpkin seeds: 29.8 g protein per 100 g.
• Pumpkin seeds: 6.5 g fiber per 100 g.
• Watermelon seeds: 99 mg sodium per 100 g.