Pumpkin Seeds vs. Chia Seeds: Which Is Better for Fiber, Magnesium, and Protein?

Key Takeaways

Chia seeds have more fiber and calcium than pumpkin seeds.

Pumpkin seeds have more protein and magnesium than chia seeds.

Chia seeds and pumpkin seeds both provide similar amounts of zinc and iron.

Both chia and pumpkin seeds are great additions to your diet. Though one isn’t necessarily “better” than the other, they offer different health benefits. Pumpkin seeds have more protein per ounce, but chia seeds have more fiber.

Chia Seeds vs. Pumpkin Seeds Nutrition

If you’re trying to decide whether pumpkin or chia seeds are better for you, you may need to consider your overall dietary needs.

“Pumpkin seeds have more protein per ounce compared to chia seeds, while chia seeds have five times the fiber per ounce,” Alissa Rumsey, MS, RD, author of "Unapologetic Eating" and fo