Top 5 Seeds

Here are the top 5 seeds you want to have in your kitchen and consume regularly:

1. Chia seeds (per 1 ounce serving / 2 Tbsp)

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  • omega-3 fatty acids (in the form of alpha-linolenic acid): 4915mg
  • protein: 4g complete protein (has all 9 essential amino acids in proper proportions)
  • carbs: 12g
  • iron: 2.2mg (12% DV)
  • calcium: 179mg (18% DV)
  • magnesium: 95mg (22% DV)
  • potassium: 115mg (3% DV)
  • zinc: 1.3mg (7% DV)
  • selenium: ~
  • vitamin E: ~

2. Hemp hearts (per 1 ounce serving / 3 Tbsp)

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  • omega-3 fatty acids (in the form of alpha-linolenic acid): 2500mg
  • protein: 10g complete protein (has all 9 essential amino acids in proper proportions)
  • carbs: 3g
  • iron: 4.2mg
  • calcium: 43.5mg
  • magnesium: 145mg
  • potassium: 257mg
  • zinc: 2.1mg
  • selenium: ~
  • vitamin E: ~

3. Pumpkin seeds (per 1 ounce serving / 85 seeds)

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  • omega-3 fatty acids (in the form of alpha-linolenic acid): 20mg
  • protein: 5g complete protein (has all 9 essential amino acids in proper proportions)
  • carbs: 4g
  • iron: 2.5mg (14% DV)
  • calcium: 13mg (2% DV)
  • magnesium: 168mg (42% DV)
  • potassium: 229mg (6% DV)
  • zinc: 2.2mg (15% DV)
  • selenium: ~
  • vitamin E: ~

4. Sunflower seeds (per 1 ounce serving – / 2 Tbsp + 1 tsp)

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  • omega-3 fatty acids (in the form of alpha-linolenic acid): 20mg
  • protein: 6g incomplete protein (missing amino acid lysine)
  • carbs: 6g
  • iron: 1.5mg (8% DV)
  • calcium: 22mg (2% DV)
  • magnesium: 91mg (21% DV)
  • potassium: 181mg (5% DV)
  • zinc: 1.4mg (9% DV)
  • selenium: 14.8mcg (21% DV)
  • vitamin E: 9.3mg (47% DV)

5. Sesame seeds (per 1 ounce serving / 3 Tbsp)

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  • omega-3 fatty acids (in the form of alpha-linolenic acid): 105mg
  • protein: 5g incomplete protein (missing amino acid lysine)
  • carbs: 7g
  • iron: 4.3mg (24% DV)
  • calcium: 292mg (29% DV)
  • magnesium: 105mg (26% DV)
  • potassium: 140mg (4% DV)
  • zinc: 2.3mg (15% DV)
  • selenium: ~
  • vitamin E: ~

*Source for Nutrient Data: USDA National Nutrient Database

**No USDA nutrient data available for hemp seeds – hemp farming is illegal in US (although it’s perfectly legal to import hemp into the US)! Hemp data from this source.