6 of the best high-protein seeds to eat, according to nutritionists
Plus, we have expert-approved tips for adding them to your diet.
If you're aiming to hit your protein goals, don't overlook a small but mighty source: seeds! Seeds are versatile and loaded with protein and other nutrients. Dietitians say you should eat more of them, whether you sprinkle them on salads or yoghurt, blend them into a smoothie or just pop a handful into your mouth.
'Seeds are nutrient-rich powerhouses,' says Adiana Castro, a metabolic dietitian and owner of New York-based Compass Nutrition. 'They are packed with protein, fibre, healthy fats, antioxidants, vitamins and minerals.'
Plant-based proteins, including seeds, 'have a bonus effect because they contain both protein and fibre,' Castro says. These two nutrients promote blood sugar control, regulate appetite and increase satiety to help you stay full longer. They’re also low in saturated fat and feed the good bacteria in the gut microbiome, she adds.
Along with packing a protein punch, seeds are generally rich in a range of vitamins and minerals, says Lena Beal, of the Academy of Nutrition and Dietetics in the US. Many seeds also contain the plant compound lignans, which research shows may lower your risk of heart disease, breast cancer, menopause symptoms and osteoporosis. They're also a source of phytosterols, which have been shown to lower cholesterol and have anti-inflammatory and immune system-boosting benefits. If that wasn't enough, seeds contain variety of antioxidants and many are also rich in omega-3 fatty acids, both of which have anti-inflammatory properties.
If protein is what you're after, focus on the six seeds below.
Hemp seeds
Hemp seeds have a mild, slightly nutty flavour and come from the Cannabis sativa plant (one that's different from the marijuana-producing cannabis plant). Hemp seeds contain minimal amounts of THC, so they won’t give you a buzz, but they will give you a good amount of protein.
A serving (20g) of hemp seeds has about 6.7 grams of protein and 121 calories. They’re a complete protein, so they have all nine essential amino acids that your body can’t make on its own, says Rhyan Geiger, a registered dietitian focusing on plant-based nutrition.
Hemp seeds are also high in polyunsaturated fatty acids, including omega-3s, omega-6s, and vitamins E, D and A, which offer antimicrobial, antioxidant, and anti-inflammatory benefits, research shows.
Pumpkin seeds
Also known as pepitas, pumpkin seeds have 6.1g of protein and 146 calories per 25g. They’re good sources of magnesium (which may help keep blood pressure in check) and zinc (which could support your immune system). Some studies show the plant compounds in the seeds may even have anti-diabetic and anti-cancer properties.
Sunflower seeds
These tiny seeds contain an impressive amount of protein: 5g per 25g (151 calories). They’re also rich in vitamin E, B vitamins, and minerals like copper. Sunflower seeds have magnesium and pantothenic acid, too, which have been shown to reduce the likelihood of muscle cramps.
Chia seeds
Like hemp seeds, chia seeds contain all nine essential amino acids, Geiger says. A 15g serving of chia seeds contains 3.6g grams of protein and over 5g of fibre, for 63 calories. These tiny black seeds have been a part of Central American diets for centuries, according to Harvard Medical School.
Flaxseeds
Just 30g of these mild, nutty seeds contains nearly 7.2g of protein. Flaxseeds contain omega-3 fatty acids and are full of antioxidants, according to experts at the Mayo Clinic. They’re fibre-rich, with about 6.9g per 30g, helping relieve constipation, increase satiety and maintain healthy cholesterol.
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Sesame seeds
You may know them best as the little seeds topping a hamburger bun or ground up into a paste to make tahini, but sesame seeds are much more versatile. Try sprinkling them on stir-fry or avocado toast, or use them to encrust chicken or fish before grilling. A 25g serving contains about 4.6g of protein and 154 calories.
They also contain a number of vitamins and minerals, including selenium, which research shows may decrease your risk for chronic diseases. The nutrients in sesame seeds have antioxidant, cholesterol-reducing, blood lipid-regulating, anti-inflammatory, and anti-tumour benefits, according to a comprehensive research review. Plus, the seeds offer liver, kidney and cardiovascular system protection, too.
How many seeds should you eat?
'Seeds can be part of a balanced diet and help reach the recommended amount for healthy fats, fibre, protein and micronutrients like iron, zinc and calcium,' Geiger says. Unless you have a food allergy or sensitivity, most people can eat seeds every day, Castro says. She suggests aiming for 1 to 2 tablespoons a day to tap into their protein, healthy fat and fibre benefits. 'A little goes a long way,' she says. However, excessive amounts of seeds — that is, more than 5 or 6 tablespoons a day consistently — could cause bloating, gas or constipation, Beal points out. If you already have gut sensitivities or problems, pay attention to your seed intake. Seeds are also calorie-dense, which could contribute to weight gain if you eat too many, she says.
How to add seeds to your diet
Seeds are incredibly versatile, Geiger says. 'Because seeds are so small, they can be easily added to many dishes.' She suggests sprinkling them on top of avocado toast, using ground flaxseeds as an egg replacement in baking or blending chia seeds into a smoothie. Stir chia or flax seeds into oatmeal overnight oats, top yoghurt or smoothies with hemp seeds or sprinkle sunflower or other seeds on salads, grain bowls or fruit, Beal says. Seeds really go with anything, Castro adds. 'I love adding seeds to a common food you are already familiar with eating.'
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