Hemp Seeds (hulled)
31.6gprotein / 100g553 cal · 48.8g fat · $$$ · Quality 0.63
Pumpkin Seeds (pepitas)
30.2gprotein / 100g559 cal · 49.1g fat · $$ · Quality 0.6
Per 100g, Hemp Seeds (hulled) comes in at 31.6g of protein against Pumpkin Seeds (pepitas)'s 30.2g, a 1.4g gap that's noticeable across a full day's eating but won't make or break either choice on its own.
Protein quality is essentially matched between the two — both land in a similar tier for amino acid completeness.
On price, Pumpkin Seeds (pepitas) wins clearly — $$ against Hemp Seeds (hulled)'s $$$.
These two are closer than the comparison headline suggests. Either Hemp Seeds (hulled) or Pumpkin Seeds (pepitas) works well in most contexts — let cost, prep time, and personal preference decide rather than the macros.
Full nutrition comparison
| Per 100g | Hemp Seeds (hulled) | Pumpkin Seeds (pepitas) |
|---|---|---|
| Protein | 31.6g | 30.2g |
| Calories | 553 | 559 |
| Fat | 48.8g | 49.1g |
| Carbs | 8.7g | 10.7g |
| Fiber | 4.0g | 6.0g |
| Quality score | 0.63 | 0.6 |
| Relative cost | $$$ | $$ |
| Prep time | 0 min | 0 min |
Frequently asked
Which has more protein, hemp seeds (hulled) or pumpkin seeds (pepitas)?
Hemp Seeds (hulled) has 31.6g of protein per 100g compared to Pumpkin Seeds (pepitas)'s 30.2g.
Which is lower in calories?
Hemp Seeds (hulled) is lower in calories per 100g, at 553 vs the other's 559.