Medically reviewed by Barbie Cervoni, RD
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- Seeds are a good source of healthy fats, fiber, and essential vitamins and minerals like magnesium and zinc.
- Studies show that seed-rich diets may lower heart disease risk factors like high blood pressure and cholesterol levels, support digestive health, and improve blood sugar control.
- Some of the most nutrient-dense seeds include pumpkin, hemp, chia, sesame, flax, and sunflower seeds.
Some of the healthiest seeds include pumpkin seeds, hemp seeds, and chia seeds. Adding these seeds to your diet can help you meet your daily nutrient needs and may lower your risk of several health conditions, including heart disease and certain cancers.
1. Pumpkin Seeds
Pumpkin seeds, or pepitas, are edible seeds extracted from pumpkins. One-ounce (1/4 cup) serving of roasted pumpkin seeds has:
- Calories: 163
- Protein: 8.45 grams (g)
- Carbs: 4.17 g
- Fiber: 1.84 g
- Fat: 13.9 g
- Copper: 0.36 milligrams (mg) or 40% of the Daily Value (DV)
- Iron: 2.29 mg or 13% of the DV
- Magnesium: 156 mg or 37% of the DV
- Zinc: 2.17 mg or 20% of the DV
Pumpkin seeds have a nutty, subtly sweet taste and are commonly enjoyed roasted as a snack.
They're rich in zinc, a nutrient that plays critical roles in immune function, growth and development, and skin health.
Pumpkin seeds are low in carbs yet high in protein and heart-healthy fats, making them a good choice for those following plant-based or low-carb diets.
2. Hemp Seeds
Hemp seeds are the edible fruits of the Cannabis sativa L. plant.
One-ounce (1/4 cup) serving of hemp seeds has:
- Calories: 166
- Protein: 9.48 g
- Carbs: 2.6 g
- Fiber: 1.2 g
- Fat: 14.6 g
- B6: 0.18 mg or 11% of the DV
- Copper: 0.48 mg or 53% of the DV
- Iron: 2.38 mg or 13% of the DV
- Magnesium: 210 mg or 50% of the DV
- Phosphorus: 495 mg or 40% of the DV
- Zinc: 2.97 mg or 27% of the DV
Hemp seeds are beneficial for brain health and stress regulation.
3. Chia Seeds
Chia seeds are the seeds of the Salvia hispanica L. plant.
A one-ounce serving of chia seeds has:
- Calories: 138
- Protein: 4.86 g
- Carbohydrates: 11.9 g
- Fiber: 9.75 g
- Fat: 8.7 g
- Calcium: 179 mg or 14% of the DV
- Iron: 2.19 mg or 12% of the DV
- Magnesium: 95 mg or 23% of the DV
- Manganese: 0.771 mg or 34% of the DV
- Phosphorus: 244 mg or 20% of the DV
- Selenium: 15.6 micrograms (mcg) or 28% of the DV
- Zinc: 1.3 mg or 12% of the DV
Chia seeds are an excellent source of magnesium, manganese, and selenium. They're high in fiber, with a one-ounce serving covering around 35% of your daily fiber needs.
A 2021 review found that chia seed consumption was effective for lowering total cholesterol, LDL cholesterol, and triglyceride levels. Eating chia seeds can boost levels of heart-protective HDL cholesterol.
Eating chia seeds may help lower blood pressure and blood sugar levels, which can reduce the risk of heart disease.
4. Sesame Seeds
Sesame seeds are derived from Sesamum indicum L., a plant that's been cultivated for over 5,000 years. Used to make sesame oil and sesame products like tahini, sesame seeds can be added to dishes like desserts and breads.
A two-tablespoon serving of dried sesame seeds has:
- Calories: 103.2
- Protein: 3.18 g
- Carbohydrates: 4.22 g
- Fiber: 2.12 g
- Fat: 8.94 g
- Calcium: 175.6 mg or 14% of the DV
- Copper: 0.734 mg or 82% of the DV
- Iron: 2.62 mg or 15% of the DV
- Magnesium: 63.2 mg or 15% of the DV
- Manganese: 0.442 mg or 19% of the DV
- Selenium: 6.2 mcg or 11% of the DV
- Thiamine: 0.142 mg or 12% of the DV
- Zinc: 1.39 mg or 13% of the DV
Sesame seeds are rich in protective plant compounds, including carotenoids, flavonoids, lignans, and polyphenols. Eating sesame seeds may help increase blood antioxidant levels and reduce markers of inflammation.
Sesame seeds may help reduce heart disease risk factors, such as high blood pressure and high cholesterol. They may help protect against atherosclerosis, or the thickening or hardening of the arteries caused by plaque buildup.
5. Flaxseeds
Flax (Linum usitatissimum L.) is a flowering plant that produces nutritious seeds that may benefit health in several ways.
A two-tablespoon serving of whole flaxseeds:
- Calories: 110
- Protein: 3.76 g
- Carbohydrates: 5.96 g
- Fiber: 5.62 g
- Fat: 8.7 g
- Copper: 0.25 mg or 28% of the DV
- Iron: 1.18 mg or 7% of the DV
- Magnesium: 80.8 mg or 19% of the DV
- Manganese: 0.51 mg or 22% of the DV
- Thiamine: 0.338 mg or 38% of the DV
- Selenium: 5.24 mcg or 10% of the DV
- Zinc: 0.894 mg or 8% of the DV
Flaxseeds are a good source of fiber and a natural treatment for constipation, potentially supporting a healthier gut environment.
Eating flaxseeds can improve blood sugar regulation and reduce heart disease risk factors.
6. Sunflower Seeds
Sunflower seeds are commonly enjoyed right out of their shell.
A one-ounce serving of shelled sunflower seed kernels:
- Calories: 155
- Protein: 5.47 g
- Carbs: 4.34 g
- Fiber: 2.55 g
- Fat: 14.1 g
- Vitamin E: 7.4 mg or 49% of the DV
- B6: 0.228 mg or 13% of the DV
- Folate: 67.2 mcg or 17% of the DV
- Phosphorus: 329 mg or 26% of the DV
- Copper: 0.519 mg or 58% of the DV
- Selenium: 22.5 mcg or 41% of the DV
- Zinc: 1.5 mg or 14% of the DV
Sunflower seeds are high in vitamin E, providing nearly 50% of your daily needs.
They are concentrated in selenium, a mineral with antioxidant properties necessary for thyroid function and reproductive health.
Sunflower seeds provide fiber and protein, which can support weight maintenance.
Tips for Consuming More Seeds
Seeds are packed with protein, healthy fats, fiber, vitamins, and minerals.
Here are a few ways to add more seeds to your diet:
- Sprinkle seeds on salads and grain bowls to add a crunchy texture.
- Make seed butter by blending the sunflower seeds, hemp seeds, or pumpkin seeds in your food processor.
- Add seeds to breakfast recipes like oatmeal, yogurt, and pudding.
- Use seeds in homemade trail mix, granola, and energy bites.
- Add seeds to baked goods.
- Pair a handful of mixed seeds with a piece of fresh fruit for a filling snack.
Potential Risks of Eating Seeds
Seeds are a healthy and safe choice for most people, but should be avoided by those who are allergic to seeds.
People who aren't used to eating fiber-rich foods may experience bloating and gas after consuming fibrous foods. It's recommended to slowly increase your fiber intake to reduce the risk of gastrointestinal side effects.
