If you’re like me, you’ve been hearing a lot about how good seeds are for a healthy diet. But all the information out there is confusing! Which ones are the best? How much nutrients do they contain? I have put all this information into one easy-to-read chart so you can compare and decide which seeds will meet your specific dietary needs.
|
Nutritional Information per 2 Tbsp serving |
Chia Seeds |
Flaxseeds |
Hemp Seeds |
Sesame Seeds |
Sunflower Seeds |
Pumpkin Seeds |
|
Fiber |
11g |
8g |
1g |
3g |
3g |
2g |
|
Protein |
4g |
5g |
10g |
3g |
5g |
8g |
|
Fat |
10g |
8g |
8g |
9g |
7g |
13g |
|
Omega-3 |
4.9g |
6.4g |
2.8g |
0.07g |
0.02g |
0.05g |
|
Omega-6 |
1.6g |
1.7 |
7.0g |
7.1g |
8g |
6g |
|
Calcium |
17% |
2% |
1.5% |
27% |
2% |
1% |
|
Iron |
– |
4% |
14% |
23% |
8% |
23% |
- 2 Tbsp = 1 oz = 1/8 cup
- Percentages of calcium and iron are based on FDA Daily Value recommendations
Other Minerals/Vitamins
- Chia seeds – Manganese, Phosphorus, Zinc
- Flaxseeds – Manganese, Thiamin, Magnesium, Copper, Phosphorus, Selenium, Zinc, Potassium, Vitamin B6, Folate
- Hemp seeds – Manganese Magnesium, Phosphorus, Thiamin, Zinc, Folate, Vitamin B6, Riboflavin
- Sesame seeds – Copper Manganese, Magnesium, Phosphorus, Zinc, Thiamin, Vitamin B6, Folate, Niacin
- Sunflower seeds – Vitamin E, Selenium, Phosphorus, Manganese, Copper, Zinc, Magnesium, Potassium, Folate, Vitamin B6, Thiamin, Niacin, Riboflavin
- Pumpkin seeds – Manganese, Magnesium, Phosphorus, Copper, Zinc, Vitamin K
Chia seeds
The Winners!
- Fiber: Chia seeds
- Protein: Hemp seeds
- Omega-3: Flaxseeds
- Calcium: Sesame seeds
- Iron: Pumpkin seeds
- Vitamin E: Sunflower seeds
To sum up, each seed is important to incorporate into your diet due to each of their unique benefits.
Hemp seeds
How much seeds should I eat? Each person has different needs, but generally speaking, 2-3 Tablespoons of a variety of seeds a day is a healthy amount.
How much Omega-3 and Omega-6 fatty acids should I eat per day? I had a hard time finding this information. One site said approximately 2g Omega-3’s and 12g Omega-6’s per day; however, the ratio of Omega-3’s to Omega-6’s we should eat per day is 1:2-6 depending on where you look. For a complete overview on Omega-3 and -6, go here: Omega-3 and Omega-6 information
How can I incorporate seeds in my diet? You can add them to so many recipes including oatmeal, smoothies, salads, cereal, soups, pasta dishes, bean dishes, and rice dishes.
Where can I buy these seeds? You can buy all of these seeds at your local health food store. Whole Foods carries each type as well. Grocery stores typically carry at least flaxseeds and sesame seeds. Just make sure you are buying organic, raw seeds to ensure you’re getting all the benefits!
Pumpkin seeds
What is your favorite type of seed? How do you use it in your meals?
Awesome post! I eat all of these seeds on a regular basis, but never really knew how they compared to each other so thanks for the info. I struggle with getting enough iron so clearly I should ramp up my pumpkin seed intake!
Thank you! I know, that’s how I was, too, so I wanted to put all the information together in a clear way for others as well as myself
Great post, thanks! I knew I loved seeds for a reason!
Thank you
This is such a great post. Very informative and detailed. Flax seeds are great for women and balancing the hormones. I have two tablespoons of flaxseeds mixed with sheep yoghurt every day and this combination is great to have around 1 hour before exercising too. I also eat at least a handful of other seeds. Great for your heart due to high omega 3 and 6. Thanks Jamie
Yes, thanks for the reminder on flaxseeds! I have been eating them everyday!
Thanks for doing the homework and putting it into a very readable concise chart for this very visual learner! Good work, girl.
haha, you’re welcome!
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Thanks for doing this helpful research. I love nuts and seeds, and learn that these are healthy snacks, but I have never known the big differences among them all. I especially need to find some Chia Seeds in San Francisco since they are so nutritious, and have so much more Omega 3 than Omega 6. I agree with you we typically eat too much way too much Omega 6 compared to Omega 3 which can spell trouble for health. I have a tablespoon of flaxseed oil with my oatmeal everyday, and eat some sunflower seeds, almonds and walnuts on a daily basis.
You’re welcome! I’m glad you found it helpful. I LOVE chia seeds – they go great in so many things!
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Thanks much… I have been looking for a quick break down!!
You’re welcome!
Vitamin B is more often referred to today as the B vitamins to better relate that it is actually a group of 8 different vitamins, with varying functions and sources. B vitamins, like vitamin C, are water soluble, which means that extra levels of B vitamins are excreted by the body, though small amounts are stored in the liver and toxicity, while rare, is possible.”
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