Protein in Pumpkin & Sunflower Seeds (Indian Snacking)
Pumpkin seeds (kaddu ke beej) carry roughly 29-30 g of protein per 100 g, and sunflower seeds about 21-24 g per 100 g. In real Indian snacking terms, a small katori (about 30 g) of pumpkin seeds gives around 8-9 g protein, and the same katori of sunflower seeds around 6-7 g — a genuinely useful, no-cook top-up for a vegetarian day.
- Pumpkin seeds are one of the highest-protein everyday seeds in India: about 29-30 g per 100 g, or ~8-9 g per 30 g katori.
- Sunflower seeds sit close behind at ~21-24 g per 100 g (~6-7 g per katori) and add vitamin E and selenium.
- Both are incomplete proteins on their own — pair them with dal, chana or curd to round out the amino acids.
- They shine for zinc, magnesium and iron — minerals that Indian vegetarian diets often run low on.
- A 30 g daily handful costs roughly ₹5-₹15, making seeds an affordable, portable protein habit for offices and travel.
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How much protein is actually in pumpkin and sunflower seeds?
If you have been reaching for kaddu ke beej or sunflower seeds as a "healthy" desk snack, the protein numbers back you up. Using well-established food composition values (IFCT / NIN-type data and USDA references), pumpkin seeds contain approximately 29-30 g of protein per 100 g and sunflower seeds about 21-24 g per 100 g. That puts pumpkin seeds among the most protein-dense seeds you can buy in an Indian kirana or online.
The catch is portion size. Nobody eats 100 g of seeds in one sitting — that would be a very fat-heavy, calorie-dense snack. A realistic Indian serving is a small katori or a cupped handful, roughly 25-30 g. At that portion, pumpkin seeds deliver around 8-9 g protein and sunflower seeds around 6-7 g. For comparison, that is roughly the protein in three chapatis, or a small katori of cooked dal — but with far more zinc, magnesium and healthy fat riding along.
Per 100 g vs per katori: the numbers that matter
Marketing loves the "per 100 g" figure because it looks big. For everyday decisions, the per-serving number is what counts. Here is how common Indian snacking seeds and a few reference foods compare, using approximate, well-documented values.
| Food | Protein (per 100 g) | Protein (per ~30 g katori/handful) | Notable micronutrients |
|---|---|---|---|
| Pumpkin seeds (kaddu ke beej) | ~29-30 g | ~8-9 g | Zinc, magnesium, iron |
| Sunflower seeds | ~21-24 g | ~6-7 g | Vitamin E, selenium, B6 |
| Watermelon seeds (magaz) | ~28-30 g | ~8-9 g | Magnesium, iron, zinc |
| Peanuts / groundnut (moongphali) | ~25-26 g | ~7-8 g | Niacin, folate, healthy fats |
| Roasted chana (bhuna chana) | ~18-20 g | ~5-6 g | Fibre, iron, folate |
| Flaxseeds (alsi) | ~18-20 g | ~5-6 g | ALA omega-3, lignans, fibre |
| Sesame seeds (til) | ~18-20 g | ~5-6 g | Calcium, copper |
| Almonds (badam) | ~20-21 g | ~6 g | Vitamin E, magnesium |
Approximate values from IFCT/NIN-style and USDA food composition data. Actual figures vary with variety, roasting and moisture; treat these as reliable ballparks, not label-exact numbers.
Why pumpkin seeds punch above their weight in an Indian diet
Beyond protein, kaddu ke beej are one of the better plant sources of zinc — a mineral that ICMR-NIN dietary guidance flags as frequently marginal in Indian vegetarian diets. Zinc supports immunity, skin repair and normal hormone function. Pumpkin seeds also carry meaningful magnesium (relevant for muscle function and sleep) and non-heme iron, which matters in a country where iron shortfalls are common, especially among women.
They are also endlessly practical. No cooking, a long shelf life, and they travel well in a small dabba — ideal for the mid-afternoon office slump when the alternative is a packet of namkeen or a biscuit. Lightly dry-roasting kaddu ke beej with a pinch of black salt and chaat masala turns them into a proper Indian snack with zero effort.
Sunflower seeds: the vitamin E all-rounder
Sunflower seeds are slightly lower in protein than pumpkin seeds but bring their own strengths. A 30 g handful is a strong source of vitamin E, a fat-soluble antioxidant, plus selenium and vitamin B6. Their mild, nutty taste makes them easy to fold into everyday food — sprinkled over poha, upma, dahi or a fruit bowl. Because they are inexpensive and widely stocked, they are an easy first seed to add if you are just starting to snack smarter.
Are these seeds a "complete" protein?
On their own, no. Like most seeds and nuts, pumpkin and sunflower seeds are incomplete proteins — they are a little short on one or more essential amino acids (typically lysine). That is not a problem in a normal Indian diet, because we naturally combine foods across the day. Pair seeds with a legume-based food — dal, roasted chana, rajma, or curd — and the amino acid gaps fill in. This is exactly the logic behind classic Indian pairings like dal-chawal or besan chilla with curd.
If you want the full picture on how plant proteins combine to cover all nine essential amino acids, our complete guide to plant protein in India breaks it down with everyday food examples. For a wider view of covering protein plus vitamins and minerals together, see plant protein with vitamins for Indian diets.
How much do you actually need — and where seeds fit
ICMR-NIN suggests roughly 0.8-1 g of protein per kg of body weight for sedentary adults; people who train regularly may aim higher. For a 60 kg adult, that is around 48-60 g of protein a day. A 30 g katori of mixed seeds contributes about 7-9 g of that — a meaningful, real chunk, but clearly one layer among several. Think of seeds as a reliable daily top-up that sits alongside dal, curd, paneer, chana and whole grains, not as your main protein source.
The honest reality for most working Indians — skipped breakfasts, canteen lunches, late dinners — is that stacking enough protein from whole foods every single day is hard. Seeds help. So does keeping the rest of your plate protein-aware. For the bigger strategy, our guide on whole-body nutrition covers how protein, micronutrients, fibre and gut health fit together.
Easy Indian ways to snack on pumpkin and sunflower seeds
- Roasted chaat-masala seeds: Dry-roast kaddu ke beej and sunflower seeds, toss with black salt, chaat masala and a squeeze of lime. A guilt-free replacement for fried namkeen.
- Desk-drawer trail mix: Combine pumpkin seeds, sunflower seeds, roasted chana and a few peanuts. A 30-40 g portion is a portable ~8-10 g protein snack for under ₹15.
- Curd and raita topper: Stir a spoon of seeds into dahi or raita for extra crunch, zinc and protein.
- Poha / upma / salad sprinkle: Add a tablespoon over your breakfast or salad off the heat to keep the fats intact.
- Seed-based chikki (in moderation): Til, peanut and seed chikki is a traditional, genuinely nutritious treat — just keep portions small because of the jaggery.
A practical target is a single 30 g katori a day, split however you like across snacks. More than about 40-50 g of seeds daily starts adding a lot of fat and calories without much extra protein benefit.
Where a shake fits when seeds aren't enough
Seeds are a great habit, but they cannot single-handedly close every gap — they are low in lysine, contain no vitamin B12, and no realistic snacking portion delivers a full day's protein. On busy days when a proper meal just doesn't happen, a well-formulated shake is a practical backstop. KABO is an India-made, plant-based all-in-one shake with 23.11 g of complete plant protein per 54 g serving (from pea and brown-rice protein), 26 vitamins & minerals including biotin 40 mcg, B12, vitamin D, iron and zinc, plus 8 billion CFU probiotics, digestive enzymes and 60+ superfoods. It is dairy-free, lactose-free and FSSAI-licensed — a reliable base layer that your seed snacks can build on. If you are comparing options, see how to choose a plant protein in India.
Frequently asked questions
How much protein is in a handful of pumpkin seeds?
A typical handful or small katori of pumpkin seeds is about 30 g, which provides roughly 8-9 g of protein. That is because kaddu ke beej carry around 29-30 g of protein per 100 g — among the highest of any everyday snacking seed in India. The same size handful also delivers useful zinc, magnesium and iron.
Which has more protein: pumpkin seeds or sunflower seeds?
Pumpkin seeds edge ahead. They contain roughly 29-30 g protein per 100 g compared with about 21-24 g for sunflower seeds. Per 30 g katori, that is around 8-9 g versus 6-7 g. Sunflower seeds, however, are a stronger source of vitamin E and are usually a little cheaper, so many people simply mix the two.
Are pumpkin and sunflower seeds a complete protein?
Not on their own — like most seeds they are slightly low in the amino acid lysine, making them incomplete proteins. This is easily solved by eating them alongside legumes such as dal, rajma, roasted chana or curd during the day, which supply the missing amino acids. A varied Indian vegetarian diet naturally covers this.
How many seeds should I eat in a day?
A sensible daily portion is one small katori, roughly 30 g, which you can split across snacks. That gives you meaningful protein and minerals without excess fat and calories. Going much beyond 40-50 g a day adds a lot of energy for relatively little extra protein, so more is not better here.
Can seeds replace my protein shake or dal?
No — think of them as a top-up rather than a replacement. A 30 g katori adds only about 7-9 g protein and no vitamin B12, so it cannot cover a full day's needs alone. Seeds work best layered onto a protein-aware diet of dal, curd, paneer and grains, with a complete protein source such as an all-in-one shake filling any remaining gap on busy days.
Pumpkin and sunflower seeds are a smart, affordable protein habit for Indian snacking — but they are one layer, not the whole plan. KABO's all-in-one shake pairs 23.11 g of complete plant protein with 26 vitamins & minerals, probiotics and 60+ superfoods for a reliable daily foundation. Explore KABO Butter Coffee to see how it fits your routine.