What's the easiest way to add protein, fiber and essential minerals to any meal? Just sprinkle some pumpkin seeds or hemp seeds on top.
As two of the healthiest seeds, pumpkin seeds and hemp seeds both have a lot to offer. “Seeds are a good source of plant-based protein, healthy unsaturated fat, fiber and other various micronutrients,” Natalie Rizzo, registered dietitian and nutrition editor at TODAY, said previously.
Because of all those nutrients, seeds will help with satiety, meaning you'll feel fuller longer after eating them. Eating seeds is associated with numerous benefits for your gut, heart and more.
Pumpkin seeds and hemp seeds are among the seeds with the most protein, and they have similar nutrient benefits. So how can you choose which one to eat? Take a look at what they have to offer and think about how you plan to use them.
Pumpkin Seeds Nutrition
A 1-ounce serving of pumpkin seeds contains:
- 163 Calories
- 8.5 grams protein
- 4 grams carbohydrates
- 2 grams fiber
- 14 grams fat
Hemp Seeds Nutrition
In 1 ounce of hemp seeds, you’ll find:
- 166 calories
- 9.5 grams protein
- 1 gram fiber
- 3 grams carbohydrates
- 15 grams fat
Protein
One of the three macronutrients, protein is a daily essential for all of us. And we need a lot of this nutrient to function properly.
Dietitians generally recommend getting at least 20 to 30 grams of protein in every meal, TODAY.com recommended previously. And seeds are an easy way to add a little protein boost to a dish.
Both of these seeds are full of protein, and both made Rizzo's list of the highest-protein seeds. In fact, they contain almost exactly the same amount: You'll get almost 9 grams of protein per serving of pumpkin seeds and almost 10 in a serving of hemp seeds.
However, given those numbers, hemp seeds do have a little more protein per ounce than pumpkin seeds. Depending on how you're eating them, though, you may be more likely to eat a full serving of pumpkin seeds than hemp seeds.
Fiber
Your body needs fiber for proper digestion, but it has so many health benefits beyond that.
Fiber slows digestion, which means it will help keep you full for longer. It also helps keep cholesterol levels in check, registered dietitian Grace Derocha told TODAY.com previously, and helps blunt blood sugar spikes.
As plant foods, seeds are often a good place to find fiber. And while pumpkin seeds and hemp seeds are both lower in fiber than some other seeds (like chia seeds), they do still provide a little fiber boost.
And pumpkin seeds have the edge this time. In an ounce of pumpkin seeds, you'll get about 2 grams of fiber compared to the 1 gram in an ounce of hemp seeds.
Other Nutrients
Seeds are full of all kinds of nutrients that can support your overall health.
Pumpkin seeds contain nutrients that have benefits for metabolic health as well as liver and gut health, registered dietitian Kristin Kirkpatrick told TODAY.com previously. They also have antioxidants and other plant compounds that may help protect against several forms of cancer.
Meanwhile, hemp seeds are most notable for their plant-based omega-3s, which have anti-inflammatory effects. Omega-3s are alpha-linolenic acids (ALA), a type of polyunsaturated fat that has health benefits when used to replace less healthy types of fat in the diet.
Hemp seeds also contain the amino acid arginine, Kirkpatrick explained previously. Experts think that, plus the ALAs, are responsible for fueling the association between hemp seeds and heart health.
Both types of seeds are excellent sources of magnesium, an essential mineral that supports metabolism and heart health, as well as sleep.
In fact, you should consider pumpkin seeds a "magnesium superstar," registered dietitian and TODAY contributor Joy Bauer said previously, because they provide about 40% of the daily value. But hemp seeds actually provide a little more magnesium per serving (about half the daily value).
Should You Eat Pumpkin Seeds or Hemp Seeds?
Pumpkin seeds and hemp seeds are both healthy choices that are packed with nutrients, including plant-based protein, as well as a little fiber and a good amount of magnesium. Dietitians included both of them on TODAY.com’s list of the healthiest seeds.
Looking at them head to head, hemp seeds have a slight edge over pumpkin seeds when it comes to protein. And pumpkin seeds just barely take the lead in the fiber category. They offer similar micronutrient profiles, with both providing a rich source of magnesium and other minerals alongside heart-healthy, anti-inflammatory fats.
And they're nearly identical when it comes to calories, carbohydrates and grams of fat per ounce.
Overall, these two seeds are more similar than they are different.
So, if you're forced to choose between them, it's probably more helpful to think about how you're using these seeds.
Hemp seeds are often used in small amounts, Rizzo says, like being sprinkled over yogurt bowls or into smoothies. They can also be a great addition to baked goods and oatmeal. But, as impressive as their numbers are, you're probably not getting the full serving of hemp seeds (1 ounce, which amounts to 3 tablespoons) when you eat them like this.
Pumpkin seeds, however, make a wonderful snack on their own or as part of a healthy trail mix. A 1-ounce serving size amounts to about a quarter-cup, which can easily be mixed into a salad, for instance. That makes it much easier to actually get all those benefits. And they're an increasingly common ingredient in plant-based protein powder.
Of course, the best way to get the most nutrients in your diet is to eat a variety of healthy foods. Incorporating both pumpkin seeds and hemp seeds will ensure you get a bit of all they have to offer — and it will help keep your meals a little more interesting, too.
