Calorie comparison
Cashews vs Pumpkin Seeds
Per 100 grams, cashews is the lighter choice by 6 calories, while pumpkin seeds delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Cashews | Pumpkin Seeds |
|---|---|---|
| Calories | 553 | 559 |
| Protein | 18 g | 30 g |
| Carbs | 30 g | 11 g |
| Fat | 44 g | 49 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🥜 Cashews
1 oz (28 g)
155 cal
5 g protein · 8.4 g carbs · 12.3 g fat
🎃 Pumpkin Seeds
1 oz (28 g)
157 cal
8.4 g protein · 3.1 g carbs · 13.7 g fat
Frequently asked
Which has more calories, cashews or pumpkin seeds?
Per 100 g, cashews has 553 calories and pumpkin seeds has 559. Cashews is lower in calories.
Which has more protein, cashews or pumpkin seeds?
Cashews has 18 g of protein per 100 g; pumpkin seeds has 30 g. Pumpkin Seeds wins on protein.
Is cashews or pumpkin seeds better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward cashews — but portion size matters more than which food you pick.
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