Calorie comparison
Chia Seeds vs Pumpkin Seeds
Per 100 grams, chia seeds is the lighter choice by 73 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 | Chia Seeds | Pumpkin Seeds |
|---|---|---|
| Calories | 486 | 559 |
| Protein | 17 g | 30 g |
| Carbs | 42 g | 11 g |
| Fat | 31 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
🌱 Chia Seeds
1 tbsp (12 g)
58 cal
2 g protein · 5 g carbs · 3.7 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, chia seeds or pumpkin seeds?
Per 100 g, chia seeds has 486 calories and pumpkin seeds has 559. Chia Seeds is lower in calories.
Which has more protein, chia seeds or pumpkin seeds?
Chia Seeds has 17 g of protein per 100 g; pumpkin seeds has 30 g. Pumpkin Seeds wins on protein.
Is chia seeds 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 chia seeds — but portion size matters more than which food you pick.
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