How much protein is in a handful of seeds?
Per 30 g handful, on USDA figures: pumpkin seed kernels 9.1 g, watermelon seed kernels (magaz) 8.5 g, sunflower seed kernels 6.2 g. Per 100 g that is 30.2 g, 28.3 g and 20.8 g.
Gym Crunch Mix is 35% pumpkin, 40% sunflower and 25% magaz, which works out at about 26 g of protein per 100 g, or roughly 8 g in a 30 g handful.
Do pumpkin seeds have more protein than an egg?
By the handful, yes: 30 g of pumpkin seeds have 9.1 g of protein, and one large egg (50 g) has 6.3 g.
The honest footnote is calories: that handful is 168 kcal against 72 kcal for the egg. And protein figures for plant foods are not adjusted for digestibility. So no, do not skip the eggs. Anday, daal aur dahi pehle; seeds are the add-on.
What else is in the handful?
Magnesium: 30 g of pumpkin seeds have 178 mg, 42% of the daily value, and 30 g of magaz have 154 mg (37%). Magnesium contributes to normal muscle function and to a reduction of tiredness and fatigue.
Zinc: 2.3 mg in 30 g of pumpkin seeds (21% of the daily value) and 3.1 mg in 30 g of magaz (28%). Zinc contributes to the normal function of the immune system and to the maintenance of normal testosterone levels in the blood.
Vitamin E: a 30 g handful of sunflower seeds gives more than half of the daily value. Vitamin E contributes to the protection of cells from oxidative stress. And protein itself contributes to the maintenance of muscle mass.
These are the authorised wordings for the nutrients themselves. No human trial of pumpkin seeds on muscle gain or testosterone was found, so we claim neither.
How many calories are in it?
Seeds are energy-dense. Gym Crunch Mix works out at about 569 kcal per 100 g, so a 30 g handful is roughly 170 kcal. One handful a day is the serving; the pouch is not a bowl.
How do you eat Gym Crunch?
One level tablespoon over dahi, oats or salad, or a small handful straight from the pouch after training. The kernels are hulled and ready to eat, so there is nothing to soak or grind. No shaker needed.
What does Gym Crunch cost in Lahore?
At Seed & Spoon in November 2026, Gym Crunch Mix is Rs 1,299 for 500 g and the 1 kg pack is Rs 2,599 with free delivery. A 500 g pouch holds about 16 handfuls of 30 g.
The kernels are cleaned and hand-sorted in Lahore, with nothing added. Delivery is next day in Lahore, cash on delivery.
