Pumpkin Seeds vs Sunflower Seeds: A Dietitian’s Guide to Choosing the Healthiest Option for You

It’s a common scenario: you’re trying to choose a healthy snack, and you find yourself staring at two popular options: pumpkin seeds and sunflower seeds.

They both have a reputation for being nutritious, but it’s not always clear how they differ.

Is one actually ‘healthier’ than the other?

As a registered dietitian, I’ve spent years helping people navigate these kinds of food choices.

The truth is, the ‘best’ option often depends entirely on your individual health goals.

In this guide, we’ll move beyond the labels and dig into the specific nutritional science of pumpkin and sunflower seeds.

We’ll explore their unique benefits, from heart health to immune support, so you can make an informed choice that truly nourishes your body.

What’s the Real Nutritional Difference?

Let’s start by looking at what’s inside.

A small handful (about a one-ounce or 28-gram serving) of either seed is packed with value, but they shine in different areas.

Here’s a head-to-head comparison based on data from the USDA.

Pumpkin Seeds (shelled, 1 oz / 28g):

• Protein: 8.5 grams
• Healthy Fats: 14 grams
• Magnesium: 156 mg (about 37% of the Daily Value)
• Zinc: 2.1 mg (about 19% of the Daily Value)

Sunflower Seeds (shelled, dry-roasted, 1 oz / 28g):

• Protein: 5.5 grams
• Healthy Fats: 14 grams
• Vitamin E: 7.4 mg (about 50% of the Daily Value)
• Selenium: 22.5 mcg (about 41% of the Daily Value)

At a glance, you can see that pumpkin seeds are a clear winner for protein, magnesium, and zinc.

Magnesium is a powerhouse mineral crucial for muscle function, nerve health, and blood pressure regulation—and it’s one many people don’t get enough of.

On the other hand, sunflower seeds are an absolute champion for Vitamin E and selenium.

Vitamin E is a potent antioxidant that protects our cells from damage, while selenium is vital for thyroid function and DNA production.

Which Seed Is Better for Your Heart?

When it comes to cardiovascular health, both seeds offer powerful benefits.

Pumpkin seeds are exceptionally rich in magnesium.

Research, including a major review published in Hypertension, shows that higher magnesium intake is strongly linked to reduced risk of high blood pressure.

Their healthy fats and compounds called phytosterols also contribute to lowering LDL (‘bad’) cholesterol.

Sunflower seeds bring their own form of heart protection.

They are one of the best natural sources of Vitamin E, an antioxidant that helps prevent the oxidation of cholesterol—a key step in the development of atherosclerosis (clogged arteries).

According to the Harvard T.H. Chan School of Public Health, the polyunsaturated fats in sunflower seeds are also beneficial for heart health.

So, if blood pressure is your main concern, the magnesium in pumpkin seeds gives them an edge.

If you’re focused on antioxidant protection for your arteries, sunflower seeds are a fantastic choice.

Can Seeds Really Boost Your Immune System?

Yes, and this is another area where their nutritional differences matter.

Pumpkin seeds are loaded with zinc, a mineral famous for its role in immune function.

As the Cleveland Clinic notes, zinc is essential for the normal development and function of immune cells.

A zinc deficiency can significantly impair your body’s ability to fight off pathogens.

Just one ounce of pumpkin seeds provides nearly 20% of your daily zinc needs.

Meanwhile, sunflower seeds support the immune system through their high levels of both selenium and Vitamin E.

Studies have shown that both of these nutrients play a critical role in strengthening our immune response.

Selenium helps to reduce inflammation and enhance immunity, while Vitamin E protects the delicate membranes of our immune cells from damage.

Choosing between them depends on which nutrient your diet might be lacking.

Which Tastes Better and How Should I Eat Them?

Nutrition is important, but you won’t eat what you don’t enjoy!

Thankfully, both are delicious.

Pumpkin seeds (or pepitas) have a nutty, slightly earthy flavor and a light, crispy crunch.

Sunflower seeds have a milder, classic nutty taste and a firmer, denser texture.

Don’t just limit them to salads!

Here are some creative ways I recommend to my clients:

• Blend into Sauces: Toasted pumpkin seeds make a fantastic base for a creamy, dairy-free pesto or sauce.
• As a Crunchy Topping: Sprinkle them over avocado toast, yogurt bowls, soups, or roasted vegetables.
• In Homemade Energy Balls: Combine them with dates, oats, and a little seed butter for a perfect portable snack.
• Make Your Own Seed Butter: If you have a powerful blender, you can make your own sunflower or pumpkin seed butter to control the salt and sugar content. It’s a great alternative for those with nut allergies.

Are There Any Downsides to Consider?

While incredibly healthy, there are two things to keep in mind.

First, both seeds are calorie-dense.

A one-ounce serving contains around 165 calories.

This isn’t a bad thing—the calories come from healthy fats and protein—but portion size is key, especially if weight management is a goal.

Stick to a small handful as a serving.

Second, pay attention to sodium.

Many packaged seeds are roasted and heavily salted.

A high-sodium diet can negatively impact blood pressure, potentially canceling out the benefits of the magnesium in pumpkin seeds.

My advice is to always opt for ‘raw’ or ‘unsalted roasted’ varieties whenever possible.

You can always add a tiny pinch of salt yourself if needed, giving you full control.

Conclusion

So, who wins the showdown?

The answer is: you do!

There is no single ‘healthiest’ seed, only the one that’s best for your body’s specific needs.

• Choose pumpkin seeds if: Your priority is boosting your intake of protein, magnesium for heart and muscle health, or zinc for a robust immune system.
• Choose sunflower seeds if: You’re looking for an excellent source of the antioxidant Vitamin E to protect your cells or selenium for thyroid and immune support.

The best strategy of all?

Enjoy both!

Rotating between them gives you the full spectrum of benefits.

By making small, informed choices like this, you’re not just eating—you’re strategically fueling your long-term health and wellness.