| Measure | Hemp seeds | Pumpkin seeds |
|---|---|---|
| Typical serving | 1 oz (28 g) | 1 oz (28 g) |
| Protein per serving | 8.8 g | 8.5 g |
| Protein per 100 g | 31.6 g | 30.2 g |
| Calories per serving | 155 kcal | 157 kcal |
| Protein density | 23% of calories | 22% of calories |
| Share of 50 g Daily Value | 18% | 17% |
| Protein quality | Complete | Incomplete |
| Category | Seeds | Seeds |
Compare foods · Hemp seeds · Pumpkin seeds
Protein comparison
Hemp seeds vs Pumpkin seeds: which has more protein?
Hemp seeds gives you 8.8 g of protein per 1 oz; pumpkin seeds gives you 8.5 g per 1 oz. On equal weight it is 31.6 g against 30.2 g per 100 g. The full side-by-side, from the same USDA-sourced records as the rest of the site:
The verdict
Hemp seeds has more protein on equal weight: 31.6 g per 100 g against pumpkin seeds's 30.2 g, a lead of 1.4 g. Per typical serving they are also nearly even: 8.8 g per 1 oz of hemp seeds against 8.5 g per 1 oz of pumpkin seeds.
For the full breakdown of each food, see the protein in hemp seeds and protein in pumpkin seeds pages, each with its USDA FoodData Central record id.
Quick answers
Hemp seeds vs Pumpkin seeds FAQ
Which has more protein, hemp seeds or pumpkin seeds?
Hemp seeds has more protein per 100 g: 31.6 g against 30.2 g. Per typical serving, hemp seeds provides 8.8 g (1 oz) and pumpkin seeds provides 8.5 g (1 oz).
Is hemp seeds or pumpkin seeds more protein-dense?
Hemp seeds is the more protein-dense of the two: about 23% of its calories come from protein, against 22% for pumpkin seeds.
Are hemp seeds and pumpkin seeds complete proteins?
Only hemp seeds is a complete protein with all nine essential amino acids in adequate amounts. Pumpkin seeds is incomplete on its own and pairs best with other protein sources across the day.
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