Which is best for fiber, protein and magnesium?

Which contains the most fiber?

Pumpkin seeds and sunflower seeds are both excellent sources of fiber. Just 1 ounce of seeds has a nutritional impact when it comes to dietary fiber and other nutrients.

Determining which seed contains the most fiber depends on whether or not the seed has its outer shell:

• Whole pumpkin seeds (without outer shell): 5g
• Pumpkin seeds (with outer shell): 1.8g
• Sunflower seeds (without outer shell): 3g

Unshelled pumpkin seeds provide more fiber than shelled pumpkin seeds and shelled sunflower seeds. When looking to increase your dietary fiber intake, whole (unshelled) pumpkin seeds are your best choice, followed closely by shelled sunflower seeds.

Benefits of fiber

Dietary fiber is essential because of its many health benefits, such as:

Which contains more protein and magnesium?

Pumpkin seeds, shelled and unshelled, provide more magnesium than sunflower seeds. However, shelled pumpkin seeds generally contain the most protein, while unshelled pumpkin seeds and sunflower seeds contain similar amounts.

Opt for shelled pumpkin seeds if you’re looking for higher overall amounts of magnesium and protein.

Benefits of Protein and Magnesium

The benefits of getting enough protein include:

• Improves satiety and appetite control, which may benefit weight management
• Helps build and repair body tissues
• Helps build lean muscle mass and reduce muscle loss
• Helps with recovery after exercise

The benefits of magnesium for your health include:

• Helps maintain nerve and muscle function
• Supports a healthy immune system
• Helps regulate blood sugar
• Helps improve bone mineral density
• Regulates heart rate

How to Add Seeds to Your Diet

You may be wondering how to add pumpkin seeds or sunflower seeds to your diet. First of all, it helps to know the recommended serving sizes. A typical serving of pumpkin and sunflower seeds is 1 ounce. This is roughly a quarter cup, or about 28g.

Both seeds are described as having mild, nutty, and slightly sweet flavors, meaning either can be added to your diet in different ways.

Here are some ideas for ways to eat pumpkin and sunflower seeds:

• Sprinkled on oatmeal, yogurt or breakfast cereal
• Mixed into a smoothie
• Added to soups, salads or grain bowls
• Mixed with homemade pastries or granola
• Processed into seed butter
• Eaten alone as a snack

Keep in mind that adding more fiber to your diet should be a slow process. Increasing fiber too quickly can cause gastrointestinal problems, including bloating, gas, and diarrhea.