Hazelnuts vs pumpkin seeds: which is healthier?

Pumpkin seeds are more nutrient-dense, scoring 53/100 against 45/100 for hazelnuts. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Hazelnuts

45/100Moderate nutrient density

628 kcal per 100 g. 1 oz (about 21 nuts): 28 g

Pumpkin seeds

53/100Moderate nutrient density

559 kcal per 100 g. 1 oz: 28 g

Higher score

Which to pick for your goal

Fewer caloriesPumpkin seeds628 vs 559 kcal per 100 g
More proteinPumpkin seeds15 vs 30 g per 100 g
More fiberHazelnuts9.7 vs 6 g per 100 g
Less sugarPumpkin seeds4.3 vs 1.4 g per 100 g
More potassiumPumpkin seeds680 vs 809 mg per 100 g
Less saturated fatHazelnuts4.5 vs 8.7 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Hazelnuts, 100 g	Pumpkin seeds, 100 g	Hazelnuts, 28 g	Pumpkin seeds, 28 g
Calories	628 kcal	559 kcal	176 kcal	157 kcal
Protein	15 g	30 g	4.2 g	8.5 g
Carbohydrates	17 g	11 g	4.7 g	3 g
Sugars	4.3 g	1.4 g	1.2 g	0.4 g
Fiber	9.7 g	6 g	2.7 g	1.7 g
Fat	61 g	49 g	17 g	14 g
Saturated fat	4.5 g	8.7 g	1.2 g	2.4 g
Vitamin C	6.3 mg	1.9 mg	1.8 mg	0.5 mg
Vitamin A	1 µg	1 µg	0.3 µg	0.3 µg
Potassium	680 mg	809 mg	190 mg	227 mg
Iron	4.7 mg	8.8 mg	1.3 mg	2.5 mg
Calcium	114 mg	46 mg	32 mg	13 mg
Magnesium	163 mg	592 mg	46 mg	166 mg
Sodium	0 mg	7 mg	0 mg	2 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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