Ghee vs Pumpkin Seeds
Side-by-side macro comparison. Ghee vs Pumpkin Seeds per their standard serving sizes.
Macro Comparison Table
| Macro | Ghee | Pumpkin Seeds | Difference |
|---|---|---|---|
| Calories | 123 cal | 158 cal | -22% Ghee |
| Protein | 0g | 8.5g | -100% Ghee |
| Carbs | 0g | 3g | -100% Ghee |
| Fat | 14g | 14g | 0% Ghee |
Differences shown relative to Ghee. Positive = Ghee has more.
Quick Take
Ghee delivers 123 calories per serving with 0g protein, 0g carbs, and 14g fat. Pumpkin Seeds delivers 158 calories with 8.5g protein, 3g carbs, and 14g fat. The most meaningful difference: Ghee saves 35 calories per serving — meaningful over a week of meals. For protein density per calorie, Pumpkin Seeds wins at 22% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Ghee gives you 35 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Pumpkin Seeds delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Pumpkin Seeds brings 158 calories — useful when you're chasing a surplus and struggling to eat enough. Pumpkin Seeds delivers 8.5g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Both Ghee and Pumpkin Seeds are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Ghee or Pumpkin Seeds?
Pumpkin Seeds has more protein: 8.5g vs 0g per serving. That's a difference of 8.5g.
Which has fewer calories, Ghee or Pumpkin Seeds?
Ghee has 123 calories per serving vs 158 calories in Pumpkin Seeds — a difference of 35 calories.
Is Ghee or Pumpkin Seeds better for keto?
Ghee is the better keto choice at 0g carbs per serving vs 3g carbs in Pumpkin Seeds.
Is Ghee or Pumpkin Seeds better for weight loss?
For weight loss, Ghee gives you more calorie flexibility (35 cal less per serving). For preserving muscle during a deficit, Pumpkin Seeds delivers more protein per calorie. Most people on cuts benefit from Pumpkin Seeds.
Which Is Better for Your Goal?
🔥 Weight Loss
Pumpkin Seeds
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Pumpkin Seeds
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Ghee
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
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Other ways Ghee and Pumpkin Seeds stack up:
Full Ghee guide • Full Pumpkin Seeds guide • All comparisons