Five Seeds Side by Side: Protein, Fibre and Fat per 30 g
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Habbitree sells five single seeds: pumpkin, watermelon (magaz), sunflower, flax and chia. Each page uses a 30 g serving, so the numbers can be compared directly.
Per 30 g serving
| Seed | Energy | Protein | Dietary fibre | Total fat |
|---|---|---|---|---|
| Pumpkin | 168 kcal | 9.1 g | not listed | 14.7 g |
| Watermelon | 167 kcal | 8.5 g | 1.1 g | 14.2 g |
| Sunflower | 175 kcal | 6.2 g | 2.6 g | 15.5 g |
| Flax | 160 kcal | 5.5 g | 8.2 g | 12.7 g |
| Chia | 146 kcal | 5.0 g | 10.3 g | 9.2 g |
All five list 0.0 g added sugar and are single-ingredient seeds with a best-before of 9 months from manufacturing.
What each page highlights
- Pumpkin: the most protein of the five, at 9.1 g per serving (30.2 g per 100 g).
- Watermelon (magaz): 155 mg of magnesium per serving (515 mg per 100 g).
- Sunflower: 10.5 mg of vitamin E per serving (35.0 mg per 100 g).
- Flax: rich in omega-3 ALA, with 8.2 g of fibre per serving.
- Chia: the most fibre, at 10.3 g per serving.
Choosing
No single seed leads on every row, which is why many people rotate them or use a blend. If you would rather not measure several, the Power 5 Seed Blend combines all five.
Store seeds in a cool, dry place away from direct sunlight. Each pack notes that it is processed in a facility that also handles tree nuts, peanuts, sesame, soy and wheat, so check the label if you have an allergy.