Shelled hemp seed and pumpkin seed kernels (pepitas) are the two seed kernels most often used as protein-rich toppings and ingredients. They are genuinely close competitors, closer than most seed comparisons, so the choice comes down to a few specific differences.
Nutrition head to head (per 30 grams)
| Nutrient | Shelled hemp seed | Pumpkin kernels |
|---|---|---|
| Calories | 166 | 158 |
| Protein | 10 g | 9 g |
| Complete protein | Yes | Nearly |
| Fat | 14 g | 14 g |
| Omega-3 (ALA) | 2.5 g | ~0.05 g |
| Magnesium | 210 mg | 170 mg |
| Zinc | 3 mg | 2.5 mg |
| Iron | 2.4 mg | 2.5 mg |
| Texture | Soft | Firm, chewy |
Where shelled hemp seed wins
- Complete protein: hemp's amino acid profile is complete; pumpkin's is very good but slightly short on lysine.
- Omega-3: hemp has meaningful ALA; pumpkin has almost none, and a less favourable omega balance.
- Magnesium: a bit higher.
- Texture for blending: hemp's soft kernel blends smooth into sauces and smoothies, where pumpkin stays gritty.
Where pumpkin kernels win
- Crunch: pumpkin seeds keep a satisfying bite, useful for granola, salad topping, and snacking.
- Shelf stability: more stable at room temperature than hemp, which is best refrigerated.
- Flavour for savoury roasting: pumpkin seeds roast and salt beautifully as a standalone snack, which hemp does not.
The verdict
For nutrition, shelled hemp seed has the edge: complete protein, real omega-3, and a smoother profile for blending. For texture and snackability, pumpkin kernels win. Many kitchens keep both: hemp for blending and protein, pumpkin for crunch and roasting. If you need one all-purpose protein-and-mineral kernel that disappears into recipes, shelled hemp seed is the more versatile choice.