Hemp Seeds vs Pumpkin Seeds
Side-by-side macro comparison. Hemp Seeds vs Pumpkin Seeds per their standard serving sizes.
Macro Comparison Table
| Macro | Hemp Seeds | Pumpkin Seeds | Difference |
|---|---|---|---|
| Calories | 166 cal | 158 cal | +5% Hemp |
| Protein | 9.5g | 8.5g | +12% Hemp |
| Carbs | 2.6g | 3g | -13% Hemp |
| Fat | 15g | 14g | +7% Hemp |
Differences shown relative to Hemp Seeds. Positive = Hemp Seeds has more.
Quick Take
Hemp Seeds delivers 166 calories per serving with 9.5g protein, 2.6g carbs, and 15g fat. Pumpkin Seeds delivers 158 calories with 8.5g protein, 3g carbs, and 14g fat. The most meaningful difference: they're within 8 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Pumpkin Seeds gives you 8 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Hemp Seeds delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Hemp Seeds brings 166 calories — useful when you're chasing a surplus and struggling to eat enough. Hemp Seeds delivers 9.5g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Both Hemp Seeds and Pumpkin Seeds are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Hemp Seeds or Pumpkin Seeds?
Hemp Seeds has more protein: 9.5g vs 8.5g per serving. That's a difference of 1g.
Which has fewer calories, Hemp Seeds or Pumpkin Seeds?
Pumpkin Seeds has 158 calories per serving vs 166 calories in Hemp Seeds — a difference of 8 calories.
Is Hemp Seeds or Pumpkin Seeds better for keto?
Hemp Seeds is the better keto choice at 2.6g carbs per serving vs 3g carbs in Pumpkin Seeds.
Is Hemp Seeds or Pumpkin Seeds better for weight loss?
For weight loss, Pumpkin Seeds gives you more calorie flexibility (8 cal less per serving). For preserving muscle during a deficit, Hemp Seeds delivers more protein per calorie. Most people on cuts benefit from Hemp Seeds.
Which Is Better for Your Goal?
🔥 Weight Loss
Pumpkin Seeds
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Hemp Seeds
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Hemp Seeds
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
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Other ways Hemp Seeds and Pumpkin Seeds stack up:
Full Hemp Seeds guide • Full Pumpkin Seeds guide • All comparisons