Pumpkin Seeds Protein per 100g: How They Compare to Nuts and Seeds
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Quick answer: Pumpkin seeds contain about 30g of protein per 100g, or roughly 8-9g in a 30g handful. That is more than almonds, cashews, chia, flax or sunflower seeds, which makes pumpkin seeds one of the highest-protein ready-to-eat snacks.
Protein per 100g: nuts and seeds compared
| Food | Protein per 100g (approx.) | Protein per 30g |
|---|---|---|
| Pumpkin seeds | 30g | 9g |
| Peanuts | 25-26g | 7.5g |
| Almonds | 21g | 6g |
| Sunflower seeds | 21g | 6g |
| Pistachios | 20g | 6g |
| Cashews | 18g | 5.5g |
| Flax seeds | 18g | 5.5g |
| Chia seeds | 17g | 5g |
| Walnuts | 15g | 4.5g |
Approximate values for raw kernels, based on USDA FoodData Central. Brands and processing vary.
Do roasted or flavoured pumpkin seeds have less protein?
Not much. Dry roasting barely changes protein. Seasoning adds a little weight, so flavoured seeds usually show slightly lower protein per 100g. Our oil-free flavoured pumpkin seeds still deliver 26-28g of protein per 100g.
Easy ways to get more protein from pumpkin seeds
- Add 2 tablespoons to breakfast oats, poha or smoothies.
- Replace your evening namkeen with a 30g pack of roasted seeds.
- Mix them with almonds and other seeds into a homemade trail mix.
Related reading: 12 high-protein vegetarian snacks in India and pumpkin seeds benefits.
