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Seeds

Seeds are a versatile ingredient that can be used to add a quick pop of texture and nutrition to nearly any meal.

From chia seed pudding to roasted pumpkin seeds to pine nut pesto and beyond, there are endless ways to squeeze in your daily dose of the healthiest seeds while bumping up your intake of protein, fiber and heart-healthy fats.

Certain types of seeds are actually considered pseudocereal grains and are often used similarly to grains. Quinoa and chia seeds, for instance, are technically seeds but classified as pseudocereal grains as well.

Benefits of Seeds

Support weight loss goals

Seeds are both high-fiber and high in protein, both key to promoting healthy weight loss. Fiber moves through the digestive tract slowly to help keep you feeling fuller for longer. Protein works to decrease levels of ghrelin, the hormone that stimulates feelings of hunger.

Boost digestive health

The healthiest seeds are typically high in dietary fiber, which plays a central role in digestive health. Fiber adds bulk to the stool to promote regularity and has been shown to protect against issues like hemorrhoids, diverticulitis, and constipation.

Regulate blood sugar

The fiber found in seeds helps slow the absorption of sugar in the bloodstream, stabilizing blood sugar levels. Certain types of seeds, such as flaxseed, have also been shown to improve insulin sensitivity.

Fight free radical formation

Most seeds are packed with manganese, which acts as a powerful antioxidant to fight free radicals and protect cells against oxidative damage. This can be especially beneficial in the prevention of conditions such as cancer, heart disease and diabetes.

Good source of plant-based protein

Adding a few servings of seeds into your diet can bump up plant-based protein intake. Protein is vital to wound healing, immune function, muscle growth and more. Most varieties offer around 5 to 10 grams of protein per serving.

Incredibly nutrient-dense

Seeds supply a wide range of micronutrients. Hemp seeds are a great source of manganese and vitamin E, while sesame seeds are rich in copper and calcium. All seeds are excellent additions to a healthy, balanced diet.

Explore Our Range

Healthiest Seeds to Eat

Adding a variety of seeds to your diet is an easy way to squeeze some extra nutrients into your day. Tap any seed to learn more.

Flaxseeds
Flaxseeds
Pumpkin Seeds
Pumpkin Seeds
Sunflower Seeds
Sunflower Seeds
Chia Seeds
Chia Seeds
Sesame Seeds
Sesame Seeds
Watermelon Seeds
Watermelon Seeds
Fenugreek Seeds
Fenugreek Seeds
Hemp Seeds
Hemp Seeds
Flaxseeds

Flaxseeds

Flaxseeds are a great source of protein and fiber, as well as key micronutrients like manganese, thiamine, and magnesium.

Two tablespoons of whole/unground flaxseed contains about:

NutrientAmount% DV
Calories110-
Carbohydrates6 g-
Fiber6 g-
Fat8.5 g-
Protein4 g-
Manganese0.6 mg26%
Thiamine (B1)0.4 mg22%
Magnesium80 mg20%
Phosphorus132 mg14%
Copper0.2 mg12%
Selenium5 mcg8%

Benefits

  • Supports regularity
  • Supports weight loss efforts
  • Keeps you feeling full
  • High in bone-building manganese
  • Promotes brain health

Food Uses

  • • Raw seed for crushing into linseed oil
  • • Mix into yogurt or cereal
  • • Featured in pasta, breads, crackers, energy bars

Pumpkin Seeds

Not only are pumpkin seeds high in healthy fats and protein, but they're also rich in manganese, magnesium, and phosphorus.

Pumpkin Seeds

One ounce (28g) of dried, hulled pumpkin seeds contains:

NutrientAmount% DV
Calories163-
Carbohydrates4.2 g-
Fiber1.8 g-
Fat13.9 g-
Protein8.5 g-
Manganese0.9 mg43%
Magnesium151 mg38%
Phosphorus332 mg33%
Iron4.2 mg23%
Copper0.4 mg20%
Vitamin K14.5 mcg18%
Zinc2.1 mg14%

Benefits

  • Good source of antioxidants
  • Enhances regularity
  • Quick and convenient snack
  • High in plant-based protein
  • Helps prevent iron-deficiency anemia

Food Uses

  • • Pumpkin Pie, Soup, Curry
  • • Stuffed Pumpkin, Pickle
  • • Pumpkin Risotto, Cheesecake
  • • Roast Pumpkin & Spinach Lasagne
Sunflower Seeds

Sunflower Seeds

Adding sunflower seeds to your diet is an easy way to boost your intake of vitamin E, thiamine, and manganese.

One cup (46g) of dried sunflower seeds contains:

NutrientAmount% DV
Calories269-
Carbohydrates9.2 g-
Fiber4 g-
Fat23.7 g-
Protein9.6 g-
Vitamin E15.3 mg76%
Thiamine0.7 mg45%
Manganese0.9 mg45%
Copper0.8 mg41%
Magnesium150 mg37%
Selenium24.4 mcg35%
Vitamin B60.6 mg31%
Phosphorus304 mg30%
Folate104 mcg26%
Niacin3.8 mg19%
Zinc2.3 mg15%
Iron2.4 mg13%
Riboflavin0.2 mg10%

Benefits

  • Convenient and portable snack
  • Keeps skin healthy
  • Reduces inflammation
  • Maintains healthy cholesterol
  • Lowers blood sugar

Food Uses

  • • Sunflower Butter, Oil, Meal
  • • Granola, Salads, Chutney
  • • Baked goods, Confectionary
  • • Roasted Seeds, Chocolate Bars

Chia Seeds

Compared to other types of seeds, chia seeds are one of the best sources of fiber available. They also supply a good amount of manganese, phosphorus, calcium, protein and heart-healthy fats.

Chia Seeds

One ounce (28.4g) of dried chia seeds contains:

NutrientAmount% DV
Calories137-
Carbohydrates11.9 g-
Fiber9.8 g-
Fat8.7 g-
Protein4.7 g-
Manganese0.8 mg35%
Copper0.3 mg33%
Phosphorus244 mg20%
Calcium179 mg14%
Zinc1.3 mg12%

Benefits

  • Supports gut health
  • High in plant-based protein
  • Strengthens bones
  • Improves heart health
  • Prevents constipation

Food Uses

  • • Chia pudding, water, smoothies
  • • Baked in bread, cakes, cookies, muffins
  • • In yogurt, oatmeal, pancakes
  • • Protein bars, energy gels, jam
  • • As egg substitute, in salads
Sesame Seeds

Sesame Seeds

Sesame seeds are bursting with important vitamins and minerals, such as copper, manganese, calcium, and magnesium.

One tablespoon (9g) of dried, whole sesame seeds contains:

NutrientAmount% DV
Calories51.6-
Carbohydrates2.1 g-
Fiber1.1 g-
Fat4.5 g-
Protein1.6 g-
Copper0.4 mg18%
Manganese0.2 mg11%
Calcium87.8 mg9%
Magnesium31.6 mg8%
Iron1.3 mg7%

Benefits

  • Promotes healthy blood cell formation
  • Strengthens bones
  • Reduces blood pressure
  • Protects against anemia

Food Uses

  • • Tahini, Til Chikki, Tilkut
  • • Sesame Chicken, Green Beans
  • • Pistachio Halva, Ice Cream
  • • Sesame Floor, Changzhou Candy

Watermelon Seeds

Watermelon seeds are a powerhouse of nutrients like folate, iron, zinc, copper, magnesium, potassium, and powerful antioxidants. They help boost immunity.

Watermelon Seeds

Nutritional content per 100g serving:

NutrientAmount
Total Fat51.16 g
Protein30.6 g
Carbohydrate16.53 g
Energy601.56 kcal
Calcium (Ca)58.32 mg
Iron (Fe)7.86 mg
Magnesium (Mg)556.2 mg
Phosphorus (P)815.4 mg
Potassium (K)699.84 mg
Sodium (Na)106.92 mg
Zinc (Zn)11.06 mg
Copper (Cu)0.74 mg
Manganese (Mn)1.74 mg
Thiamin0.21 mg
Riboflavin0.16 mg
Niacin3.83 mg
Pantothenic acid0.37 mg
Vitamin B-60.1 mg

Benefits

  • Manages cholesterol & heart health
  • Important for bone density, prevents osteoporosis
  • Boosts immunity & prevents stomach infections
  • Improves blood circulation
  • Enhances memory & brain-nerve function
  • Contains zinc to enhance sperm quality & male fertility
  • Zinc helps support the immune system

Food Uses

  • • Jaggery Ladoo, Roasted seeds
  • • Pickled rind, Pulp
  • • Sprinkled on smoothies & salads
  • • As a healthy snack
Fenugreek Seeds

Fenugreek Seeds

Fenugreek seeds smell and taste like maple syrup, and have been used in cooking and as medicine. They contain a good amount of fiber and minerals, including iron and manganese.

Per 100 grams of fenugreek seeds:

NutrientAmount% DV
Calories323-
Total Fat6 g9%
Saturated Fat1.5 g7%
Cholesterol0 mg0%
Sodium67 mg2%
Potassium770 mg22%
Total Carbohydrate58 g19%
Dietary Fiber25 g100%
Protein23 g46%
Vitamin C-5%
Iron-186%
Vitamin B6-30%
Magnesium-47%
Calcium-17%

Benefits

  • Essential for hair growth, prevents premature greying & dandruff
  • Removes dead skin cells, good for tan removal & anti-aging
  • Regulates menstrual cycles & menopause symptoms
  • Increases breast milk production in breastfeeding mothers
  • Helps with digestion and relieves constipation
  • Regulates blood sugar levels, good for diabetic persons
  • May help with sexual health in men & improve sperm count
  • May help with weight loss by reducing appetite

Food Uses

  • • Lactation Herbal Tea
  • • Sprouted Fenugreek Salad
  • • Fenugreek Seed Soup
  • • Detox Water, with milk
  • • Extracts in soaps & cosmetics
  • • Fenugreek Seed with water
  • • Fenugreek Seed for Diabetic Person

Hemp Seeds

Hemp seeds are a complete protein source, containing all nine essential amino acids. They're also rich in healthy fats, particularly omega-3 and omega-6 fatty acids, and are an excellent source of vitamin E and minerals like manganese and magnesium.

Hemp Seeds

Three tablespoons (30g) of hulled hemp seeds contain approximately:

NutrientAmount% DV
Calories166-
Protein9.5 g-
Fat14.6 g-
Carbohydrates2.6 g-
Fiber1.2 g-
Manganese2.8 mg120%
Vitamin E0.4 mg15%
Magnesium210 mg50%
Phosphorus495 mg40%
Zinc3 mg27%
Iron2.4 mg13%

Benefits

  • Complete protein with all 9 essential amino acids
  • Rich in omega-3 & omega-6 fatty acids
  • Supports heart health & reduces inflammation
  • Promotes healthy skin
  • Aids digestion

Food Uses

  • • Sprinkled on salads & smoothies
  • • Hemp milk & hemp protein powder
  • • Mixed into yogurt & oatmeal
  • • Hemp seed oil for dressings
  • • Baked into breads & energy bars

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