Sunflower Seeds vs Pumpkin Seeds: which is healthier?

Per 100g, Sunflower Seeds have 609 calories, 18.9g protein, 7.2g fiber, and 48.4g fat, while Pumpkin Seeds have 559 calories, 30.2g protein, 6g fiber, and 49g fat. Pumpkin Seeds win on both fronts here, with fewer calories and more protein per 100g.

Which has more calories, Sunflower Seeds or Pumpkin Seeds?

Per 100g, Sunflower Seeds have 609 calories and Pumpkin Seeds have 559 calories, a difference of 50 calories. In practical terms, 1 oz (28g) (170 calories) of sunflower seeds compares with 1 oz (157 calories) of pumpkin seeds.

Which has more protein, Sunflower Seeds or Pumpkin Seeds?

Pumpkin Seeds lead on protein with 30.2g per 100g; the gap is 11.3g per 100g (Sunflower Seeds 18.9g vs Pumpkin Seeds 30.2g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Sunflower Seeds or Pumpkin Seeds?

Pumpkin Seeds have 10.7g of carbs per 100g compared to 24.5g in Sunflower Seeds, making Pumpkin Seeds the easier fit for low-carb or keto plans. Fiber is 7.2g vs 6g per 100g, which also affects net carbs.

Can I substitute Sunflower Seeds for Pumpkin Seeds?

Often, yes. Swapping pumpkin seeds for sunflower seeds shifts your meal by about 50 calories and 11.3g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

Sunflower Seeds

Pumpkin Seeds

All Comparisons

Sunflower Seeds vs Pumpkin Seeds

Pumpkin Seeds

Wins in 3 of 6 categories

Compare Sunflower Seeds and Pumpkin Seeds calories, protein, and nutrition. See which fits your diet goals.

Verdict (USDA data)

Per 100g (USDA data), Sunflower Seeds has 609 calories vs Pumpkin Seeds's 559. Sunflower Seeds has more fiber (7.2g vs 6g); Pumpkin Seeds has more protein (30.2g vs 18.9g). Pick Sunflower Seeds for more fiber, Pumpkin Seeds for more protein.

Sources: Sunflower Seeds (FDC 2515381) · Pumpkin Seeds (FDC 170556)

Nutrition Comparison (per 100g)

Nutrient	Sunflower Seeds		Pumpkin Seeds
Calories	609	vs	559
Protein	18.9g	vs	30.2g
Carbs	24.5g	vs	10.7g
Fat	48.4g	vs	49g
Fiber	7.2g	vs	6g
Sodium	0mg	vs	7mg

Winner determined by: fewer calories, more protein, fewer carbs, less fat, more fiber, less sodium

Source: USDA FoodData Central. Sunflower Seeds: FDC 2515381 · Pumpkin Seeds: FDC 170556.

When to Choose Each

Choose Sunflower Seeds when:

You want more fiber (7.2g vs 6g per 100g)
A typical portion is 1 oz (28g) (170 calories)

See full Sunflower Seeds nutrition

Choose Pumpkin Seeds when:

You're cutting calories (559 vs 609 per 100g)
You need more protein (30.2g vs 18.9g per 100g)

See full Pumpkin Seeds nutrition

Frequently Asked Questions

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Last updated: 2026-03-24

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