Pumpkin Seeds vs Sour Cream
Side-by-side macro comparison. Pumpkin Seeds vs Sour Cream per their standard serving sizes.
Macro Comparison Table
| Macro | Pumpkin Seeds | Sour Cream | Difference |
|---|---|---|---|
| Calories | 158 cal | 60 cal | +163% Pumpkin |
| Protein | 8.5g | 1g | +750% Pumpkin |
| Carbs | 3g | 1g | +200% Pumpkin |
| Fat | 14g | 6g | +133% Pumpkin |
Differences shown relative to Pumpkin Seeds. Positive = Pumpkin Seeds has more.
Quick Take
Pumpkin Seeds delivers 158 calories per serving with 8.5g protein, 3g carbs, and 14g fat. Sour Cream delivers 60 calories with 1g protein, 1g carbs, and 6g fat. The most meaningful difference: Sour Cream saves 98 calories per serving — meaningful over a week of meals. For protein density per calorie, Pumpkin Seeds wins at 22% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Sour Cream gives you 98 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), Pumpkin Seeds delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Pumpkin Seeds brings 158 calories — useful when you're chasing a surplus and struggling to eat enough. Pumpkin Seeds delivers 8.5g 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 Pumpkin Seeds and Sour Cream are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Pumpkin Seeds or Sour Cream?
Pumpkin Seeds has more protein: 8.5g vs 1g per serving. That's a difference of 7.5g.
Which has fewer calories, Pumpkin Seeds or Sour Cream?
Sour Cream has 60 calories per serving vs 158 calories in Pumpkin Seeds — a difference of 98 calories.
Is Pumpkin Seeds or Sour Cream better for keto?
Sour Cream is the better keto choice at 1g carbs per serving vs 3g carbs in Pumpkin Seeds.
Is Pumpkin Seeds or Sour Cream better for weight loss?
For weight loss, Sour Cream gives you more calorie flexibility (98 cal less per serving). For preserving muscle during a deficit, Pumpkin Seeds delivers more protein per calorie. Most people on cuts benefit from Pumpkin Seeds.
Which Is Better for Your Goal?
🔥 Weight Loss
Sour Cream
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Pumpkin Seeds
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Sour Cream
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
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
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Other ways Pumpkin Seeds and Sour Cream stack up:
Full Pumpkin Seeds guide • Full Sour Cream guide • All comparisons