21 Oct 2026
Pumpkin seeds usually win on protein, because a small handful gives you a bit more than the same amount of almonds, though both are great snacks.
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A 1 ounce (28 g) serving of hulled pumpkin seeds has around 8 to 9 grams of protein, which makes them one of the most protein-rich seeds you can snack on.
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Almonds offer about 6 grams of protein per ounce, so they’re still a solid choice, especially if you enjoy their crunch and mild taste.
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Almonds have more fiber and are a great source of vitamin E, so they’re a smart pick if you want a snack that supports digestion and skin health too.
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Pumpkin seeds are especially rich in zinc, magnesium, and iron, which means you get a wider mix of minerals along with that extra protein.
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Both are calorie-dense at roughly 160 to 170 calories per ounce, so stick to a small handful and enjoy them as part of a balanced day.
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Sprinkle pumpkin seeds over oats or salads, and enjoy almonds as a snack or blended into a smoothie, because both are easy to add to what you already eat.
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You don’t have to choose a winner, because mixing pumpkin seeds and almonds gives you more variety, more nutrients, and a snack that never gets boring.
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