Which Gives You More Magnesium?

Posted by AweSamo January 19, 2026
Which Gives You More Magnesium?

Key Takeaways

  • Pepitas have more magnesium, while pumpkin seeds with the shell have more fiber and zinc.
  • Unshelled pumpkin seeds and pepitas have similar nutrition.
  • Roasting the seeds may help your body absorb magnesium better.

Pepitas, which are pumpkin seeds without a shell (hull), generally provide more magnesium per serving than whole, shell-on pumpkin seeds. The hull-less nature of pepitas makes them a more potent source of magnesium because the shell on pumpkin seeds, which adds weight and volume, contains negligible amounts of the mineral.

Ounce-for-Ounce Pepitas Have More Magnesium

If you want the most magnesium per bite, pepitas win. Shell-on pumpkin seeds contain less magnesium per serving.

A typical serving of either pepitas or pumpkin seeds is about 1 ounce. Hull-less pepitas deliver about twice as much magnesium per ounce (150 milligrams) compared to shell-on pumpkin seeds (74.3 milligrams).

Both pepitas and pumpkin seeds are excellent sources of magnesium and can contribute a meaningful share of your Daily Value (DV) in a single serving. While pepitas have more magnesium ounce for ounce, either counts as a magnesium-rich food. 

Although pepitas are the winner for magnesium content, shell-on pumpkin seeds have more zinc, a mineral that’s crucial for optimizing how your body uses magnesium.

Why Zinc Matters

Zinc and magnesium work synergistically as cofactors (helper molecules that activate enzymes) for hundreds of enzymes that support vital functions such as energy metabolism, muscle recovery, bone health, and immune system defenses.

Side-by-Side Comparison

Nutrient Pepitas (Hull-Less) Whole Pumpkin Seeds (Shell-On)
Magnesium Higher (around 150 mg/oz) Lower (around 74.3 mg/oz)
Fiber Lower (around 1.5 g/oz) Higher (around 5.2 g/oz)
Zinc Lower (around 1.9 mg/oz) Higher (around 2.9 mg/oz)

How Shell-On Pumpkin Seeds Differ

Shell-on pumpkin seeds come from common varieties of Cucurbita pepo, such as pumpkins you’d use for carving. The tough and crunchy edible shell is the main contributor to whole pumpkin seeds’ increased fiber content.

Pepitas come from pumpkin varieties that naturally grow seeds without a hull. Because pepitas are always hull-less, they have less fiber.

Even though pepitas usually contain more magnesium, whole pumpkin seeds might be a preferable choice when:

  • You want more fiber: The hull provides roughage that supports digestion and regularity.
  • You want a filling snack: The fiber and extra chewing boost satiety and help you stay full longer.
  • You crave savory crunch: The shell holds seasoning well and is satisfyingly crunchy.

The fibrous hull of shell-on pumpkin seeds can be harder to digest in large amounts. Make sure to chew them well and eat in moderation to avoid stomach upset.

Raw vs. Roasted: What Changes When You Cook the Seeds?

Some research suggests that roasting pumpkin seeds or pepitas reduces phytic acid levels, which may help your body absorb magnesium more easily.

Roasting makes seeds easier to digest, too. When purchasing pre-roasted pumpkin seeds or pepitas, look for unsalted varieties and season them lightly at home as needed. This is especially important if you’re monitoring sodium intake or managing hypertension (high blood pressure).

Easy Ways to Use Both in Your Diet

Try these simple ideas:

  • Toss on texture: Sprinkle pepitas over salads, soups, oatmeal, or stir-fries for a chewy, nutty crunch.
  • Bake them in: Use pepitas in homemade granola, breads, muffins, or cookies. Shell-on pumpkin seeds are generally too tough for baking.
  • Home-roast whole seeds: On a cookie sheet, toss whole, shell-on pumpkin seeds with oil and spices, then roast them for a crunchy, savory snack.
  • Blend them into smoothies: Add a small handful of pepitas to your morning smoothie or protein shake to boost healthy fats and minerals.
  • Make a nutrient-dense dip: Grind or blend pepitas with herbs and oil to create homemade pesto, or stir them directly into hummus.

When to See a Healthcare Provider

Pumpkin seeds and pepitas are generally safe and healthy for most people to enjoy regularly. However, talk with a healthcare provider or registered dietitian if you:

  • Have trouble digesting seeds or experience frequent stomach upset after eating them
  • Need to limit your intake of dietary fiber or sodium due to an existing medical condition
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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Additional Reading

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By Christopher Bergland

Bergland is a retired ultra-endurance athlete turned medical writer and science reporter. He is based in Massachusetts.

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