| Measure | Pumpkin seeds | Sunflower seeds |
|---|---|---|
| Typical serving | 1 oz (28 g) | 1 oz (28 g) |
| Protein per serving | 8.5 g | 5.8 g |
| Protein per 100 g | 30.2 g | 20.8 g |
| Calories per serving | 157 kcal | 164 kcal |
| Protein density | 22% of calories | 14% of calories |
| Share of 50 g Daily Value | 17% | 12% |
| Protein quality | Incomplete | Incomplete |
| Category | Seeds | Seeds |
Compare foods · Pumpkin seeds · Sunflower seeds
Protein comparison
Pumpkin seeds vs Sunflower seeds: which has more protein?
Pumpkin seeds gives you 8.5 g of protein per 1 oz; sunflower seeds gives you 5.8 g per 1 oz. On equal weight it is 30.2 g against 20.8 g per 100 g. The full side-by-side, from the same USDA-sourced records as the rest of the site:
The verdict
Pumpkin seeds has more protein on equal weight: 30.2 g per 100 g against sunflower seeds's 20.8 g, a lead of 9.4 g. Per typical serving, pumpkin seeds delivers 8.5 g (1 oz) to sunflower seeds's 5.8 g (1 oz), a difference of 2.7 g.
For the full breakdown of each food, see the protein in pumpkin seeds and protein in sunflower seeds pages, each with its USDA FoodData Central record id.
Quick answers
Pumpkin seeds vs Sunflower seeds FAQ
Which has more protein, pumpkin seeds or sunflower seeds?
Pumpkin seeds has more protein per 100 g: 30.2 g against 20.8 g. Per typical serving, pumpkin seeds provides 8.5 g (1 oz) and sunflower seeds provides 5.8 g (1 oz).
Is pumpkin seeds or sunflower seeds more protein-dense?
Pumpkin seeds is the more protein-dense of the two: about 22% of its calories come from protein, against 14% for sunflower seeds.
Are pumpkin seeds and sunflower seeds complete proteins?
No. Neither pumpkin seeds nor sunflower seeds is a complete protein on its own; pairing them with other protein sources across the day covers the full range of essential amino acids.
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