What has more protein, sunflower seeds or pumpkin seeds?

November 27, 2025 •

3 min read

According to USDA data, one ounce of roasted pumpkin seeds contains significantly more protein than the same serving of dry roasted sunflower seeds. While both are excellent plant-based sources of protein, a direct comparison reveals distinct nutritional advantages beyond just protein content.

Quick Summary

Roasted pumpkin seeds offer more protein per ounce than sunflower seeds, along with higher magnesium and zinc, while sunflower seeds provide more vitamin E and fiber.

Key Points

Protein Content: Roasted pumpkin seeds contain more protein per ounce (8.5g) than roasted sunflower seeds (5.5g).
Mineral Content: Pumpkin seeds are richer in magnesium and zinc, which support immune function and bone health.
Vitamin Content: Sunflower seeds are a superior source of Vitamin E, a potent antioxidant beneficial for skin and heart health.
Fiber Comparison: Sunflower seeds offer slightly more fiber per ounce compared to pumpkin seeds.
Health Focus: Pumpkin seeds offer benefits for prostate health and sleep, while sunflower seeds are particularly noted for heart and skin health.
Balanced Intake: For the best range of nutrients, consider consuming both sunflower and pumpkin seeds as part of a varied and balanced diet.

Protein Showdown: Pumpkin Seeds vs. Sunflower Seeds

When evaluating what has more protein, sunflower seeds or pumpkin seeds, the roasted, unsalted varieties offer a clear comparison based on data from the USDA. A one-ounce serving (28 grams) of roasted pumpkin seeds provides approximately 8.5 grams of protein. In contrast, the same serving size of dry roasted sunflower seeds contains about 5.5 grams of protein. This makes pumpkin seeds the winner on a per-ounce basis for prioritizing protein intake.

While some online sources show slightly different values, especially when comparing 100-gram servings, these variations can be due to differences in seed variety, processing, or the specific database used. Hulled seeds, for example, have a higher nutritional density by weight than unhulled ones. Using a consistent measurement and source like the USDA offers a reliable comparison.

Protein Quality

Both types of seeds provide quality plant-based protein with essential amino acids. Pumpkin seeds are particularly rich in tryptophan, which is associated with improved sleep and mood. Both are valuable additions to a balanced diet.

A Deeper Dive into Nutrition

Beyond protein, sunflower and pumpkin seeds have different nutritional profiles, influencing their health benefits. Understanding these differences is key for specific dietary goals. Below is a comparison table for a one-ounce (28g) serving of roasted, unsalted kernels.


Nutrient	Roasted Pumpkin Seeds (1 oz)	Roasted Sunflower Seeds (1 oz)
Protein	8.5 g	5.5 g
Calories	163 kcal	165 kcal
Total Fat	14 g	14.1 g
Saturated Fat	2.4 g	1.5 g
Fiber	1.8 g	3.2 g
Vitamin E	Trace amounts	High (49% DV)
Magnesium	Higher	Good source
Zinc	Higher	Good source
Selenium	Trace amounts	Excellent source
Copper	Trace amounts	Excellent source

Key Nutritional Differences

Fatty Acids: Total fat is similar, but pumpkin seeds have more omega-3s, beneficial for heart health and inflammation. Sunflower seeds are higher in omega-6s.
Vitamins: Sunflower seeds are rich in Vitamin E, an antioxidant supporting skin and immune health, and also contain more B vitamins.
Minerals: Pumpkin seeds offer more magnesium, zinc, and phosphorus, supporting bone health, muscle function, and immunity. Sunflower seeds are excellent sources of selenium and copper.
Fiber: Sunflower seeds have slightly more fiber, aiding digestion and satiety.

Health Benefits Beyond Protein

Both seeds provide valuable health benefits, depending on your priorities.

Pumpkin Seed Benefits:

Prostate Health: Compounds and zinc in pumpkin seeds may support prostate health.
Better Sleep: Tryptophan in pumpkin seeds can aid sleep regulation.
Stronger Immunity: High zinc content supports the immune system.

Sunflower Seed Benefits:

Heart Health: Vitamin E and healthy fats contribute to lower LDL cholesterol and reduced inflammation.
Skin Health: Vitamin E's antioxidant properties protect skin.
Anti-inflammatory: Antioxidants help combat body inflammation.

How to Incorporate Seeds into Your Diet

Easily add these seeds to your meals:

Salads: Sprinkle on salads for crunch.
Smoothies: Blend hulled seeds into smoothies.
Yogurt and Oatmeal: Top with a handful.
Baked Goods: Include in muffins or granola bars.
Homemade Trail Mix: Mix with nuts and dried fruit.
Roasted Snacks: Season and roast for a savory treat.

Conclusion: Choosing the Right Seed for Your Needs

In the direct comparison of what has more protein, sunflower seeds or pumpkin seeds, pumpkin seeds provide more protein per ounce. However, the best choice depends on your overall nutritional goals. Pumpkin seeds are better for maximizing protein and minerals like magnesium and zinc. Sunflower seeds excel in Vitamin E and fiber, supporting heart and skin health. Both are healthy, and combining them offers a wider nutrient range.

For more nutritional information, reference the USDA FoodData Central.

Disclaimer: Always consult a healthcare professional before major dietary changes. Nutritional values can vary.

Frequently Asked Questions

Both seeds can support weight loss due to their protein and fiber content, which promote satiety. However, pumpkin seeds are slightly lower in calories per ounce than sunflower seeds, giving them a minor advantage for those monitoring calorie intake.

While both offer heart-healthy fats, sunflower seeds may have a slight edge due to their high content of antioxidant Vitamin E, which helps protect the heart. However, pumpkin seeds' omega-3 content also benefits heart health.

Yes, absolutely. Combining pumpkin and sunflower seeds is a great way to get a broader spectrum of nutrients, including a mix of protein, healthy fats, vitamins, and minerals.

Store both seeds in an airtight container in a cool, dark place to preserve freshness. Refrigerating or freezing them can extend their shelf life, especially for raw seeds.

Raw seeds generally retain more of their natural enzymes and heat-sensitive vitamins, but the nutritional difference is often minimal, especially for protein. Roasting can enhance flavor but may slightly reduce some vitamin content.

Hulled seeds have their outer shell removed and are more nutritionally dense by weight, as the shell adds weight without significant nutrients. Unhulled seeds provide extra fiber and require more effort to eat, which can help with portion control.

Yes, it is possible to have an allergy to either seed, with symptoms ranging from mild to severe. While they are not tree nuts, people with other allergies should be cautious and check for potential cross-contamination.