Pumpkin Seeds (pepitas)
30.2gprotein / 100g559 cal · 49.1g fat · $$ · Quality 0.6
Chia Seeds
16.5gprotein / 100g486 cal · 30.7g fat · $$ · Quality 0.5
This isn't close. Pumpkin Seeds (pepitas) packs 30.2g of protein per 100g against Chia Seeds's 16.5g — a 13.7g gap driven mostly by how concentrated or diluted each food naturally is.
On protein quality specifically, Pumpkin Seeds (pepitas) scores higher — lit_estimate, moderate-high quality — compared to Chia Seeds, which is lit_estimate, moderate quality.
Cost is roughly comparable between the two ($$), so budget isn't the deciding factor here.
Pumpkin Seeds (pepitas)'s typical serving also delivers more leucine (1900mg vs Chia Seeds's 1050mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
If raw protein density is what you're optimizing for, Pumpkin Seeds (pepitas) wins clearly. Choose Chia Seeds instead if its lower fat, cost, or prep time matters more to you than the extra grams.
Full nutrition comparison
| Per 100g | Pumpkin Seeds (pepitas) | Chia Seeds |
|---|---|---|
| Protein | 30.2g | 16.5g |
| Calories | 559 | 486 |
| Fat | 49.1g | 30.7g |
| Carbs | 10.7g | 42.1g |
| Fiber | 6.0g | 34.4g |
| Quality score | 0.6 | 0.5 |
| Relative cost | $$ | $$ |
| Prep time | 0 min | 0 min |
Frequently asked
Which has more protein, pumpkin seeds (pepitas) or chia seeds?
Pumpkin Seeds (pepitas) has 30.2g of protein per 100g compared to Chia Seeds's 16.5g.
Which is lower in calories?
Chia Seeds is lower in calories per 100g, at 486 vs the other's 559.