Nutritious Seeds: 7 Dietitian-Recommended Options
Diet & NutritionFood & Ingredients

The 7 Most Nutritious Seeds to Eat, According to Dietitians

The 7 Most Nutritious Seeds to Eat, According to Dietitians
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Updated on January 16, 2026
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Seeds may be small, but they pack a nutritional punch. “Seeds are rich in fiber, healthy fats, and plant-based protein, making them a great addition to a balanced diet,” says Jenna Gorham, RD, a registered dietitian in Bozeman, Montana.

Learn which seeds are the most nutritious, and how to incorporate them into a balanced eating plan.

7 Nutritious Seeds to Eat

The following seven seeds are nutrient powerhouses with unique health benefits. Here’s what registered dietitians have to say about each one.

1. Chia Seeds

Chia seeds are high in omega-3 fatty acids and fiber, two nutrients that offer benefits for heart health and bowel regularity, Gorham says.

Fiber, for one, helps keep your digestive system moving and adds bulk to your stool. It may also reduce low-density lipoprotein (LDL, or “bad”) cholesterol, the type of cholesterol that’s associated with an increased risk of heart disease and stroke.

Omega-3 fatty acids are crucial for the health and function of all the cells in your body and may protect against heart disease. Because your body can’t produce enough omega-3 fatty acids on its own, you must get them from foods.

A 1-ounce serving of chia seeds also contains 138 calories, 4.7 grams (g) of protein, 9 g of fat, and 9.75 g of fiber.

 When mixed with liquid, chia seeds absorb as much as 12 times their weight in water, creating a thick, gel-like texture that works well as a pudding.

2. Flaxseeds

Whether mixed into oatmeal or baked into whole-grain bread, flaxseeds deserve a spot in your kitchen cabinet. “Flaxseeds are a top plant source of the omega-3 fatty acid alpha-linolenic acid (ALA),” says Stephanie Crabtree, RD, a registered dietitian in Venice, Florida.

An ounce contains more than 4.7 g of ALA, which is nearly four to five times the minimum amount recommended by the National Institutes of Health, 1.1 to 1.6 g per day.

Research has found that omega-3s, particularly ALAs, are associated with a reduced risk of heart disease, high blood pressure, and high cholesterol.

One tablespoon (tbsp) of ground flaxseeds contains about 37.4 calories, 2.95 g of fat, 1.28 g of protein, and 1.91 g of fiber.

3. Hempseeds

Hempseeds are a great source of plant-based protein. With about 9 g per 3-tablespoon serving, they’ve got more protein than any other seed on this list, making them a great addition to carbohydrate-rich breakfast options like smoothies or oatmeal.

One 3-tablespoon serving also contains about 210 milligrams of magnesium, which supports muscle function, healthy blood pressure, blood sugar regulation, and a steady heartbeat.

How Seeds Compare

Calories
Fat
Protein
Fiber
Chia seeds (2 tbsp)
138
9 g
4.7 g
9.75 g
Flaxseeds (2 tbsp)
74
5.9 g
2.56 g
3.82 g
Hempseeds (2 tbsp)
111
9.8 g
6.4 g
0.8 g
Pumpkin seeds (2 tbsp)
163
13.9 g
8.45 g
1.84 g
Sunflower seeds (2 tbsp)
175
16.1 g
4.88 g
3.26 g
Quinoa (1 cup)
222
3.6 g
8.14 g
5.2 g
Sesame seeds (2 tbsp)
160
13.6 g
4.82 g
3.97 g

4. Pumpkin Seeds

An ounce of roasted pumpkin seeds has about 163 calories, 14 g of fat, 8.5 g of protein, and 1.8 g of fiber. It also contains 2.2 g of zinc, an essential mineral that plays a key role in immune function.

“Pumpkin seeds also have high antioxidant content, which helps protect cells from oxidative stress,” Gorham says, a phenomenon that happens when there are too many free radicals (a natural by-product of metabolism) and too few antioxidants (compounds in food that neutralize free radicals) in the body.

Research shows that oxidative stress is associated with an increased risk of certain diseases like cancer, diabetes, heart disease, and neurological conditions.

Try sprinkling pumpkin seeds on your salads or soups, or enjoy them solo as a protein- and zinc-packed snack.

5. Sunflower Seeds

Gorham says if you’re looking for foods to support your skin health, sunflower seeds are a good bet. They’re one of the best food sources of vitamin E, with 7.4 milligrams per ounce.

 Vitamin E may help protect the skin against sun damage, while also supporting eye health and helping to prevent blood clots.

One ounce of toasted sunflower seeds without shells has about 175 calories, 16 g of fat, 4.88 g of protein, and 3.26 g of fiber.

Enjoy sunflower seeds as is, or opt for sunflower butter made from ground seeds. “It’s a great option for those that suffer from a peanut or tree nut allergy,” says Julia Stevens, MPH, RDN, a registered dietitian-nutritionist and the owner of Active Nutrition in Farmington Hills, Michigan.

6. Quinoa

While often mistaken for a grain because of how it’s prepared and eaten, quinoa is actually a seed. “Naturally gluten-free, quinoa can serve as a wonderful whole grain replacement in gluten-free diets,” Gorham says.

One cup of cooked quinoa has about 222 calories, 3.6 g of fat, 8.1 g of protein, and 5.18 g of fiber per cooked cup. It’s lower in fat than other seeds on the list, despite having a larger serving size.

Quinoa is also a good source of B vitamins like thiamine (B1), riboflavin (B2), and pyridoxine (B6), which help the body convert food into energy, support nerve function and brain health, and play a role in hormone production.

7. Sesame Seeds

Sesame seeds are featured in several dishes and cuisines for their flavor, but they’re also an excellent nutritional choice: Sesame seeds contain minerals like calcium, magnesium, manganese, zinc, and B vitamins, Gorham says.

Manganese, for example, is essential for metabolism, bone formation, reproduction, and immune function, while calcium supports bones, teeth, and the proper functioning of blood vessels, muscles, nerves, and hormones.

 The amount of each is minimal — about 6 to 9 percent of the recommended daily value — but still present.
Plus, sesame seeds are loaded with the antioxidant compounds sesamin, sesamolin, and sesaminol, which have been associated with lower cholesterol levels and protection from age-related brain dysfunction.

One ounce of sesame seeds provides 160 calories, 13.6 g of fat, 4.8 g of protein, and 4 g of fiber.

5 Ways to Add Seeds to Your Diet

“Seeds can be easily incorporated into everyday meals to enhance both flavor and nutrition,” Crabtree says. Here are some tips on how to add them in.

  • Stick to an ounce per day. Because seeds are relatively high in calories, it’s best to eat no more than 1 ounce (2 tbsp) most days. You may, however, be able to bump it up to 2 ounces if you follow a plant-based diet that’s low in other fat sources.

     Two ounces is roughly a quarter cup, or the size of a small handful.
  • Use them as a garnish. Seeds are good for more than snacking; they also make an excellent topping for your favorite recipes. “I love adding seeds to salads, pasta dishes, avocado toast, oatmeal, and even as a garnish for soups,” Crabtree says.
  • Bake them in. Some seeds, like flaxseeds, can be used as a dry ingredient in baked goods. “Find a smooth-milled flaxseed and add a scoop to your muffin or pancake mix to increase the fiber and protein naturally,” Stevens says. You can also add whole seeds to muffins, quick breads, and even cookies. Just steer clear of chia seeds unless the recipe specifically calls for them; they soak up lots of water and can change the consistency of a dish.
  • Try seed butters. “Seed butters can be just as nutritious as the seeds themselves, though there may be some minor loss of fiber during processing,” Gorham says. “They offer the same healthy fats, protein, and essential vitamins, and can be easy to incorporate into meals like smoothies or spreads.” Sunflower seed butter is widely available and makes a great substitute for peanut butter; tahini, made from ground sesame seeds, can be added to dips or whisked into salad dressings to add creamy texture and a nutty, slightly bitter flavor.
  • Store in a cool, dry place. Seeds are a pantry staple — and that’s precisely where you should keep them. Store seeds in a cool, dry place, like an airtight container, Gorham says. If they aren’t exposed to heat, light, or moisture, most seeds will last for at least several months, and some will last for years.

The Takeaway

  • Seeds offer a good source of healthy fats, fiber, protein, and several key vitamins and minerals.
  • The healthiest seeds include chia seeds, flaxseeds, hempseeds, pumpkin seeds, sunflower seeds, sesame seeds, and quinoa.
  • Stick to about an ounce (2 tbsp) of seeds per day, and about 1 cup of quinoa, to get the nutritional benefits without too many calories.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
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