Chia seeds are tiny black, grey, or white seeds that have been popular in Central America since ancient times, and they were a staple of the Aztec diet (1).
In terms of flavor, chia tastes kind of nutty, and the seeds are crunchy when raw and soft after absorbing water.
These seeds have become increasingly popular over the past decade, and they are a rich source of omega-3 in alpha-linolenic acid (ALA) form.
ALA needs converting to the more bioavailable DHA and EPA (as found in seafood) before the body can use it. On this note, the conversion rate tends to be lower than 15% (2).
While this conversion rate may sound low, chia can still contribute a beneficial amount of omega-3 to the average diet.
The table below shows the basic nutritional values for one ounce (28.35 grams) of chia seeds (3):
Egusi seeds are one of the lesser-known seeds in the Western world. The seeds come from a sour-tasting, watermelon-like fruit, which is incredibly bitter and known as ‘sour apple’ (4).
Additionally, these seeds tend to be ground into powder and then used as an ingredient in cooking due to their thickening properties and flavorful taste.
One popular recipe is egusi soup, a regional West African dish featuring meat and various vegetables (5).
Unfortunately, the full nutritional values of egusi seeds are currently unavailable in a reputable nutritional database.
However, research demonstrates that they are a good source of monounsaturated fat, B vitamins, and minerals (6).
3) Flax Seeds
Flax seeds are one of the most popular edible seed varieties, and they come in several different forms:
Whole flax seeds
Ground flax powder
Flax oil
Flax seeds are also sometimes known as linseeds, and they come in two main varieties: brown and yellow.
Like chia seeds, flax seeds provide a significant source of omega-3 in the form of ALA.
One ounce (28.35 grams) of flax seeds provides the following nutrition profile (7):
Jackfruit is officially the biggest fruit in the world (9).
Interestingly, the edible seeds of this giant fruit have become popular in recent years.
However, they are quite different from other seeds in a nutritional sense. This is because jackfruit seeds are primarily a source of carbohydrates rather than fat.
Unfortunately, major nutrition databases do not supply the complete nutrient profile for jackfruit seeds.
That said, four separate studies have looked into the nutritional properties of jackfruit seeds (10). Based on the mid-point of the range of this nutritional data, here are the available nutritional values for jackfruit seeds per ounce (28.35-gram) serving:
Calories: 42 kcal
Carbohydrate: 9.1 g
Fiber: 0.35 g
Fat: 0.12 g
Protein: 1.93 g
In its South-East Asian homeland, people consume jackfruit seeds either raw or roasted (11).
6) Lotus Seeds
The lotus flower is famous for its attractive pink appearance, but did you know it produces edible seeds?
Lotus seeds are quite different from most types of seeds, and they are low in calories, fat, and carbohydrate. They are white and have a unique round shape.
Per ounce (28.35-gram) serving, here are the basic nutritional values of lotus seeds (12):
Calories: 25 kcal
Carbohydrate: 4.9 g
Fat: 0.15 g
Saturated: 0.03 g
Monounsaturated: 0.03 g
Polyunsaturated: 0.09 g
Omega-3: 0.01 g
Omega-6: 0.08 g
Protein: 1.17 g
7) Nigella Seeds
Nigella seeds are edible seeds with an intense flavor.
However, since they have such a powerful flavor, people don’t eat them raw; the seeds are typically an ingredient used for seasoning various dishes.
For instance, nigella seeds frequently feature in regional Indian curries (13).
Nigella seeds have several different names, and you may also hear them referred to as kalonji, fennel, and black cumin.
A typical serving size of nigella seeds used in a recipe is about half a teaspoon to a teaspoon. However, for the purpose of comparing the seeds in this guide in a like-for-like manner, we’ll look at the nutritional profile per ounce.
Nigella seeds provide the following nutritional values per ounce (28.35 grams) (14):
Calories: 113 kcal
Carbohydrate: 14.18 g
Sugars: 0 g
Fat: 9.44 g
Protein: 4.73 g
8) Poppy Seeds
Poppy seeds are another edible seed with a nutty flavor.
Although it is possible to eat them raw, these seeds often feature as an ingredient or topping in bakery products.
Poppy seeds are mainly a source of fat, but they are also relatively high in dietary fiber.
Here are their basic nutritional values per ounce (28.35 grams) (15):
Calories: 149 kcal
Carbohydrate: 7.96 g
Fiber: 5.53 g
Sugars: 0.85 g
Fat: 11.79 g
Saturated: 1.28 g
Monounsaturated: 1.70 g
Polyunsaturated: 8.11 g
Omega-3: 0.08 g
Omega-6: 8.02 g
Protein: 5.1 g
Poppy seeds also provide a broad range of vitamins and minerals.
Sesame seeds have flavor in abundance, and they’re one of the world’s most popular food seasonings.
In particular, numerous Asian dishes use either toasted sesame seeds or sesame oil as a spice to impart extra flavor to the recipe. Also, the seeds are a vital ingredient in the popular condiment, tahini.
Sesame seeds have a flavorful nutty taste, and a slight hint of sweetness.
Per ounce (28.35-gram) serving, sesame seeds offer the following nutritional values (17):
Calories: 177 kcal
Carbohydrate: 3.28 g
Fiber: 3.25 g
Fat: 17.1 g
Saturated: 2.54 g
Monounsaturated: 6.7 g
Polyunsaturated: 7.14 g
Omega-3: 0.07 g
Omega-6: 7.06 g
Protein: 5.73 g
For a complete nutritional guide to sesame seeds and their health benefits, see this article:
A lot of sunflower seeds are used for the production of sunflower oil. However, they are also available in their whole form.
Sunflower seeds are not as flavorful as some other seeds, but they have a crunchy texture and a mild, nutty flavor when roasted.
The following table shows the nutritional profile of sunflower seeds per ounce (28.35-gram) serving (18):
Calories: 165 kcal
Carbohydrate: 6.82 g
Fiber: 3.15 g
Sugars: 0.77 g
Fat: 14.1 g
Saturated: 1.48 g
Monounsaturated: 2.7 g
Polyunsaturated: 9.32 g
Protein: 5.48 g
Regarding their essential nutrient content, sunflower seeds provide an excellent source of vitamin E.
12) Watermelon Seeds
While they are not one of the most popular edible seeds, it is becoming easier to see watermelon seeds for sale.
These seeds are somewhat similar to sunflower seeds in that they have a relatively mild flavor. However, they do taste good when lightly salted and roasted.
Per ounce (28.35-gram) serving, watermelon seeds have the following basic nutrition profile (19):
Calories: 158 kcal
Carbohydrate: 4.34 g
Fat: 13.4 g
Saturated: 2.77 g
Monounsaturated: 2.1 g
Polyunsaturated: 7.97 g
Protein: 8.02 g
Nutritional Comparison Table For All Types of Seeds
For an easy at-a-glance comparison, here are the nutritional values for every seed featured in this guide, all in one table.
The values are all based on a one-ounce (28.35g) serving.
Note: Where there is a ‘-‘ symbol, the nutritional value is currently unavailable in the source USDA data.
Seed Name
Calories
Carbohydrates
Fiber
Fat
Protein
Chia seeds
138 kcal
11.9g
9.75g
8.71g
4.68g
Flax seeds
155 kcal
9.7g
6.5g
10.57g
5.11g
Hemp seeds
157 kcal
2.46g
1.13g
13.83g
8.96g
Jackfruit seeds
42 kcal
9.1g
0.35g
0.12g
1.93g
Lotus seeds
25 kcal
4.9g
–
0.15g
1.17g
Nigella seeds
113 kcal
14.8g
–
9.44g
4.73g
Poppy seeds
149 kcal
7.96g
5.53g
11.79g
5.1g
Pumpkin seeds
158 kcal
3.03g
1.7g
13.9g
8.56g
Sesame seeds
160 kcal
7.29g
3.97g
13.6g
4.82g
Sunflower seeds
165 kcal
6.82g
3.15g
14.1g
5.48g
Watermelon seeds
158 kcal
4.34g
–
13.4g
8.02g
Table 1: Nutritional comparison of common edible seeds per ounce (28.35g) serving
Which Seeds Contain the Most Protein?
Hemp seeds, pumpkin seeds, and watermelon seeds provide higher protein levels than other seeds.
Among these three, hemp seeds are the most protein-rich.
Which Seeds Are Highest In Fiber?
Per gram, nigella seeds contain more fiber than any other seed, with a total 11.1 grams of fiber per ounce (28.35g).
However, nigella seeds are typically used in smaller quantities than this as an ingredient in cooked dishes. For this reason, it is worth noting that chia seeds are also very high in fiber, providing 7.74 grams per ounce serving.
What Are Some Good Ways To Eat Seeds?
There are many different ways to consume seeds. They can be eaten alone, added to cereals, salads, and yogurts, and stirred into cooked dishes. Sesame seeds are a great choice for stir-fries due to the flavor they impart.
Final Thoughts
Edible seeds offer a good range of nutritional benefits.
While different seeds have pros and cons, they can all contribute a wide range of essential nutrients to the average diet.
Michael works as a nutritionist in a community setting and holds a Master's Degree in Clinical Nutrition. He is a Registered Associate Nutritionist with the Association for Nutrition.
