We are used to adding pumpkin and sunflower seeds to salads, smoothies or muesli to make a dish more nutritious. They are delicious on their own – crunchy, flavourful and rich in nutrients. But which seed is healthier?
Prevention spoke to the experts – this is what they said.
“These are the real favourites of nutritionists,” says nutritionist Meridan Zerner. “Both contain healthy fats, fibre and are a great addition to any meal.”
Whether you want to consume more fibre, protein or magnesium, pumpkin and sunflower seeds do a great job. But each type has its own strengths.
Fibre: keeps you satiated longer
“Fibre is rarely on the list of nutrition priorities,” notes nutritionist Tanya Freirich. – And for nothing: it nourishes beneficial gut bacteria, e seeds
Protein: a source of strength
When we talk about protein, we usually think of meat, eggs or dairy products. And seeds are an equally powerful source, especially for those following a plant-based diet.
“By adding seeds to your diet, you not only get plant-based protein, but also beneficial linoleic acids, which help lower blood pressure, improve cholesterol levels and stabilise blood sugar levels,” explains nutritionist Zerner.
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According to the US Department of Agriculture, 100 grams of pumpkin seeds contain about 29.8 grams of protein, while sunflower seeds contain about 19.3 grams. The difference is significant – pumpkin seeds are the undisputed leader here.
Winner: Pumpkin seeds
Magnesium: the micronutrient champion
“Magnesium is not just an electrolyte that is essential for work.
However, experts say the best option is to combine both.
“Add sunflower seeds to salads or yoghurt – this will provide your body with selenium and vitamin E,” advises nutritionist Zerner.
Research also shows:
Getty Images photo
“People who regularly add seeds to their diet tend to have lower rates of inflammation,” says Meridan Zerner. “It’s a simple, daily way to stay healthy.”
Sunflower and pumpkin seeds are strong in different ways, but both offer tangible benefits. They’re rich in nutrients, support energy levels and add a pleasant nutty flavour to almost any dish.
Sometimes, just add a handful of seeds to a salad or oatmeal to make a meal healthier, summarise