If you are following a diet plan that restricts you from eating meat or are just looking for a convenient, protein-rich snack to eat on the go, you may want to try seeds. Seeds can be found in a wide range of plants, from vegetables such as squash to fruits such as pomegranate. The protein content in seeds varies widely, and many seeds are high in fat, so completely assess nutritional value before adding seeds to your diet.
Acorn Squash Seeds
As the name suggests, acorn squashes resemble acorns, mimicking the characteristic shape but displaying a darker color. Acorn squash seeds are relatively protein-rich, with protein contributing 16 percent of the total calories in the seeds. A 1 oz. serving of acorn squash seeds provides 126 calories, with 5.2 g of protein, 15.2 g of carbohydrates and 5.5 g of fat.
Butternut Squash Seeds
Butternut squashes are long, with a bulb at one end, and are usually light in color. Butternut squash seeds are high in fat, but low in carbohydrates, so they may be appropriate for a reduced-carbohydrate diet plan. A 1 tbsp. serving of butternut squash seeds contains 104 calories, with 4.7 g of protein, 9.4 g of fat and 1.9 g of carbohydrates.
Pomegranate Seeds
This dark, red fruit is often made into juice, which, like the seeds it contains, is rich in carbohydrates. Pomegranate seeds are a poor choice for boosting your protein intake, as each 1/2 cup provides 70 calories, 1 g of protein, 1 g of fat and 16 g of carbohydrates.
Pumpkin Seeds
Roasting and eating pumpkin seeds is a Halloween tradition for some, but you don't need to wait until October to eat these low-calorie seeds. Each 1 tbsp. serving of pumpkin seeds contains 46 calories, with 2 g of protein, 1.5 g of carbohydrates and 4 g of fat.
Sunflower Seeds
Sunflower seeds are not ideal for dieting, as they are calorie-dense due to their rich fat content. However, they are moderately high in protein; each 1/4 cup of sunflower seeds contains 205 calories, with 8 g of protein, 18 g of fat and 7 g of carbohydrates.
Flax Seeds
Flax seed oil is often sold as a dietary supplement because of its omega-3 fatty acid content, but you can find whole flax seeds in stores as well. Flax seeds are relatively low in calories, but do not provide much protein. A 2 tbsp. serving of whole flax seeds contains 90 calories, with 3 g of protein, 4 g of carbohydrates -- all of which come from fiber -- and 7 g of fat. Due to the high fat and fiber content, you may find flax seeds to be effective at subduing your appetite.
References
- LIVESTRONG.COM MyPlate: Calories in Roasted Acorn Squash Seeds
- LIVESTRONG.COM MyPlate: Calories in Butternut Squash Seeds
- LIVESTRONG.COM MyPlate: Calories in Pomegranate Seeds (Trader Joe's)
- LIVESTRONG.COM MyPlate: Calories in Pumpkin Seeds
- LIVESTRONG.COM MyPlate: Calories in Seeds Sunflower
- LIVESTRONG.COM MyPlate: Calories in Flax Seed, Whole Seeds
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