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)
- 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)
- 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)
- 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)
- 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)
- 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.