Calorie comparison
Flax Seeds vs Pumpkin Seeds
Per 100 grams, flax seeds is the lighter choice by 25 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 | Flax Seeds | Pumpkin Seeds |
|---|---|---|
| Calories | 534 | 559 |
| Protein | 18 g | 30 g |
| Carbs | 29 g | 11 g |
| Fat | 42 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
🌱 Flax Seeds
1 tbsp (10 g)
53 cal
1.8 g protein · 2.9 g carbs · 4.2 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, flax seeds or pumpkin seeds?
Per 100 g, flax seeds has 534 calories and pumpkin seeds has 559. Flax Seeds is lower in calories.
Which has more protein, flax seeds or pumpkin seeds?
Flax Seeds has 18 g of protein per 100 g; pumpkin seeds has 30 g. Pumpkin Seeds wins on protein.
Is flax 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 flax seeds — but portion size matters more than which food you pick.
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