Seeds Nutrition for Seeds Lovers

Chia · Sunflower · Pumpkin · Sesame · Hemp · Flax · Watermelon · Poppy · Lotus & More

Nutrition Facts per Teaspoon · Tablespoon · 100g · Brand Data · Health Benefits — 2025 / 2026 Edition

Seeds are among the most nutrient-dense foods on the planet — gram for gram, they pack more fibre, protein, healthy fats, vitamins, and minerals than almost any other food category. A single tablespoon of chia seeds delivers omega-3 fatty acids, calcium, magnesium, and iron in quantities that rival those found in much larger servings of other foods. Sunflower seeds are among the richest natural sources of vitamin E. Pumpkin seeds are exceptional sources of zinc and magnesium. Hemp seeds provide a rare plant-based complete protein. This guide covers the nutrition facts for every major edible seed — with data broken down by teaspoon, tablespoon, and 100g, including brand-specific information, comparisons, cooking uses, and the science behind why seeds deserve a place in every diet.

1. Master Seeds Nutrition Chart — All Seeds at a Glance

The following table provides a comparative overview of all major edible seeds per 1 tablespoon (approximately 10–15g, depending on the seed), allowing direct comparison of the most searched-for seed nutrition values.

ℹ️  Seed serving sizes vary considerably by seed density and size. Chia seeds are smaller and denser than sunflower seeds — 1 tablespoon of chia (12g) has fewer calories than 1 tablespoon of sunflower seeds (14g). For precise tracking, weight in grams is more reliable than volume measurements.

🌑  Chia Seeds — The Omega-3 & Fibre Powerhouse

Chia seeds (Salvia hispanica) are the nutritional standout of the seed world for their exceptional combination of omega-3 fatty acids, dietary fibre, calcium, and protein in a tiny, tasteless seed that absorbs up to 12 times its weight in liquid. They are one of the richest plant sources of alpha-linolenic acid (ALA) omega-3s and among the highest-fibre foods by weight of any food category.

Chia Seeds Nutrition Facts — Per Serving Size

🌱  Chia seeds 1 tablespoon nutrition: 58 calories, 3.7g fat (mostly omega-3), 5g carbohydrates, 4.1g fibre, 2g protein, 90mg calcium — more calcium per tablespoon than a small glass of milk on a weight basis. One tablespoon delivers 9% of the Daily Value for calcium and 8% for iron.

Chia Seeds Nutrition by Brand

💡  Chia seeds’ nutrition per tablespoon is consistent across brands because chia is a single-ingredient food — there are no additives or processing differences. USDA data applies reliably to all whole chia seeds regardless of brand. The primary quality consideration is organic certification and storage freshness.

🌻  Sunflower Seeds — Vitamin E Champion

Sunflower seeds (Helianthus annuus) are the edible kernels of the sunflower plant — one of the richest natural food sources of vitamin E on earth. A quarter cup of sunflower seeds provides nearly 90% of the Daily Value for vitamin E. They are also excellent sources of magnesium, selenium, copper, and B vitamins, including folate and pantothenic acid.

Sunflower Seeds Nutrition Facts — Per Serving

Sunflower Seed Butter Nutrition Facts

David Sunflower Seeds Nutrition

• David Sunflower Seeds Original (in-shell): 1 oz serving (~49 seeds with shells) = 80 calories, 3.5g protein, 6g fat, 4g carbohydrates, 2g fibre, 120mg sodium
• David seeds are roasted and salted in-shell sunflower seeds — the seeds eaten are the kernels only; the shells are not consumed (and are not included in the nutrition values)
• David Ranch Sunflower Seeds: similar macros with added ranch seasoning — check specific flavour label for sodium, which varies significantly by flavour (120–280mg per serving)
• Nutritional value of raw sunflower seeds vs (roasted sunflower seeds: raw seeds are sodium-free; roasted sunflower seeds nutrition is similar in calories and macros, but with added salt in most commercial varieties

🎃  Pumpkin Seeds / Pepitas — Zinc & Magnesium Superstar

Pumpkin seeds are among the best plant sources of zinc and magnesium. Pepitas are the hull-free green inner kernels of specific pumpkin varieties grown specifically for their edible seeds. ‘Pumpkin seeds with shell’ refers to the whole seed,d including the white fibrous hull; ‘shelled pumpkin seeds’ or ‘pepitas’ are the green kernel only. Both are nutritious, but the shell-on version provides additional fibre from the hull.

Pumpkin Seeds Nutrition — Shell-Ovss. Shelled (Pepitas)

🌱  Pumpkin seeds with shell vs shelled: shell-on seeds have significantly lower calorie and fat density per gram than shelled pepitas because the hull is largely indigestible fibre that adds bulk without calories. Shelled pepitas are calorie-dense but higher in bioavailable zinc, magnesium, and protein per gram of actual seed.

Roasted Pumpkin Seeds vvsRaw — Key Differences.

• Nutritional value of roasted pumpkin seeds: roasting at moderate heat (175°C / 350°F for 15–20 minutes) causes minimal nutrient loss — magnesium, zinc, and protein are heat-stable
• Roasted pumpkin seeds do lose some water-soluble B vitamins (B1, B2) during roasting — estimated 10–25% reduction depending on temperature and duration
• Toasted pumpkin seeds nutrition: same values as oven-roasted — ‘toasted’ and ‘roasted’ are used interchangeably in this context
• The primary difference in nutritional value of roasted pumpkin seedsversusw is sodium when salt is added during roasting — homemade unsalted roasted seeds are nearly identical nutritionally to raw
• Butternut squash seeds nutrition: very similar to pumpkin seeds — same species family. Butternut squash seeds are typically discarded, but are entirely edible and nutritious when roasted
• Acorn squash seeds nutrition: similar to butternut squash seeds — small seeds with a similar protein/fat/fibre profile to pumpkin seeds; excellent roasted with olive oil and salt

⚪  Sesame Seeds — Ancient Calcium & Antioxidant Source

Sesame seeds (Sesamum indicum) are among the oldest cultivated oilseeds in the world, valued for their high calcium, zinc, and copper content and for unique antioxidant lignans (sesamin and sesamolin) that protect the seed’s oil from rancidity and provide health benefits in humans.

White Sesame Seeds Nutrition Facts

Black Sesame Seeds Nutrition Facts

Sesame Seed Sticks Nutrition

• Sesame seed sticks are crispy snack sticks (like breadstick shapes) coated in sesame seeds — not the same as plain sesame seeds
• Sesame seed sticks nutrition (typical, 1 oz / 28g): approximately 140–150 calories, 3g protein, 7–9g fat, 17–19g carbohydrates, 1g fibre, 2g sugar, 150–200mg sodium
• The base of sesame sticks is usually enriched wheat flour — the sesame seed coating is a flavour and texture addition, not a nutrition delivery vehicle; significantly lower in minerals and omega fats than plain sesame seeds

💚  Hemp Seeds — Complete Plant Protein

Hemp seeds (Cannabis sativa) are the hulled inner kernels of the hemp plant and are one of the very few plant foods that provide all nine essential amino acids in adequate proportions — a complete protein. They are also rich in gamma-linolenic acid (GLA), a beneficial omega-6 fatty acid, and have an optimal omega-6 to omega-3 ratio of approximately 3:1. Hemp seeds are legal worldwide and contain negligible THC (less than 0.3%).

Hemp Seeds Nutrition Facts

Hemp Seeds Key Micronutrients (100g)

ℹ️  Hemp seeds 5 pounds nutrition: a 5 lb bag of hemp seeds contains approximately 2,265g of seeds, providing roughly 75 x 30g servings. At 3 tablespoons per serving: each serving delivers ~9.5g complete protein, 3g ALA omega-3, and 135mg magnesium. Hemp seeds’ 100g nutritional value makes it one of the highest-protein seeds by weight.

🟤  Flaxseed — Fibre, Lignans & Omega-3

Flaxseed (Linum usitatissimum) is the richest plant source of lignans — a class of phytoestrogens and antioxidants — and one of the best sources of plant omega-3 (ALA). Ground flaxseed is significantly more bioavailable than whole flaxseed because the hard outer hull prevents the digestion of the nutrient-rich interior in whole seeds.

Flaxseed Nutrition Facts

Flaxseed vs Chia Seed Nutrition — Head to Head

💡  Nutritional value of chia seeds vs flax seeds — both are excellent; use chia when you need calcium, gel-forming, or a tasteless addition to any dish. Use flax when you want lignans (which have specific cancer-prevention research), and always use ground flax for maximum bioavailability. Many nutrition experts recommend including both in the diet.

🍉  Watermelon Seeds — Underrated Protein & Mineral Source

Watermelon seeds are among the most nutritionally overlooked seeds — traditionally discarded or roasted as a snack in many cultures (Africa, Asia, Middle East). They are surprisingly rich in protein, magnesium, and zinc, and contain significant amounts of heart-healthy unsaturated fats. Sprouted watermelon seeds have gained commercial popularity as a snack food in Western markets.

Watermelon Seeds Nutrition Facts

• Watermelon seed protein: dried watermelon seeds are approximately 28% protein by weight — comparable to pumpkin seeds and higher than many nuts
• Watermelon seeds contain citrulline — an amino acid also found in watermelon flesh — that is associated with improved blood flow and reduced muscle soreness.
• Sprouted watermelon seeds (as sold commercially by brands like Go Raw): sprouting pre-digests some phytic acid, improving mineral bioavailability and making nutrients more accessible
• Nutritional value in watermelon seeds: yes, they have substantial nutritional value — do not discard them when making watermelon juice or smoothies; dry-roast at 180°C for 15 minutes with salt for a snack

🟣  Poppy Seeds — Calcium & Manganese Rich

• Nutritional valueof  poppy seeds: Poppy seeds are among the richest dietary sources of calcium (even more than sesame seeds by weight) and manganese, a mineral critical for bone formation and antioxidant enzyme function
• Poppy seeds and drug tests: Poppyseeds contain morphine and codeine (alkaloids from the opium poppy plant) in trace amounts. Consuming poppy seed foods (bagels, muffins) can trigger a positive opiate drug test — this is a well-documented clinical reality, not a myth
• Nutrition facts poppy seeds: the high fat content (42g per 100g) is predominantly monounsaturated and linoleic acid (omega-6), not saturated fat

🪷  Lotus Seeds — Low-Fat High-Protein Asian Staple

Lotus seeds (Nelumbo nucifera) are the seeds of the sacred lotus plant, widely consumed in East and Southeast Asian cuisine — dried, fresh, candied, in soups, and in traditional medicine. They are unusual among seeds for their very low fat content, combined with notable protein and carbohydrate content, making them nutritionally distinct from most other seeds.

Lotus Seeds Nutrition Facts

• Lotus seeds are prized in Traditional Chinese Medicine for their calming properties — they contain nuciferine and other alkaloids associated with mild sedative effects.
• Lotus seed nutrition value: unlike most seeds, lotus seeds are low in fat (less than 2% by dry weight) — more similar to a legume or grain in macronutrient profile than a typical seed
• The lotus seed embryo (the green inner sprout) is bitter and is often removed before eating; it contains powerful antioxidant alkaloids, including neferine

11. Speciality Seeds — Basil, Mustard, Caraway, Jackfruit, Apricot, Grape, Melon

Basil Seeds (Sabja Seeds) — Nutrition Facts

Basil Seeds. Chia Seeds — Key Nutritional Differences

Mustard Seeds — Nutrition Facts

Caraway Seeds — Nutrition Facts

Jackfruit Seeds — Nutrition Facts

Apricot Seeds (Kernels) — Nutrition Facts & Safety

ℹ️  SAFETY WARNING — Apricot Seeds: Bitter apricot kernels contain amygdalin. This compound releases hydrogen cyanide when metabolised. The European Food Safety Authority (EFSA) recommends a maximum of 3 small bitter apricot kernels per day for adults. Claims that apricot seeds cure cancer (as ‘vitamin B17’ or ‘laetrile’) are not supported by clinical evidence and have resulted in cyanide poisoning deaths. Do not consume in large quantities.

Grape Seeds — Nutritional Value

Melon Seeds — Nutrition Facts

12. Seed Oils — Grape Seed Oil, Sunflower Seed Butter, Black Seed Oil, Pumpkin Seed Oil

Grape Seed Oil — Nutritional Information

• Grape seed oil has one of the highest smoke points of all cooking oils (216°C / 420°F), making it excellent for high-heat cooking and frying
• Grape seed oil nutritional value note: while rich in vitamin E, it is very high in omega-6 linoleic acid — in the context of a Western diet already high in omega-6, moderation is appropriate
• Grape seed oil vs olive oil: olive oil is higher in oleic acid (MUFA) and polyphenols; grape seed oil is higher in vitamin E and linoleic acid (PUFA); different nutritional applications

Black Seed Oil — Nutrition & Benefits

• Black seed oil (Nigella sativa / black cumin) — thymoquinone: the primary active compound in black seed oil is thymoquinone, which has demonstrated anti-inflammatory, antioxidant, and antimicrobial properties in laboratory and animal studies. Human clinical trial evidence is growing, but still limited for most health claims
• Pumpkin seed oil: cold-pressed pumpkin seed oil is rich in phytosterols (which may reduce LDL cholesterol) and zinc. Studies have shown potential benefit for benign prostatic hyperplasia (BPH) and overactive bladder — one of the most evidence-backed benefits of any seed oil
• All seed oils are approximately 120 calories per tablespoon (14g) — they are calorie-dense and should be used in the amounts specified for dressings, finishes, and cooking

13. Chia Seed Pudding — Complete Nutrition Guide

Chia seed pudding is made by soaking chia seeds in a liquid (milk, plant milk, or juice) for at least 4 hours or overnight until the seeds absorb the liquid and form a thick gel-like consistency. It is one of the most popular whole-food meal prep options for breakfast or a snack. The nutrition varies significantly based on the liquid and add-ins used.

Basic Chia Seed Pudding Nutrition Facts (3 tbsp chia + 1 cup unsweetened almond milk)

Chia Seed Pudding Nutrition by Recipe Variant

💡  For maximum nutritional benefit from chia seed pudding: use unsweetened plant milk or dairy milk, add berries for extra fibre and antioxidants, and sweeten minimally with honey or maple syrup. Prepare 4 to 5 servings at once for a week of ready-to-go high-fibre breakfasts. Refrigerates well for up to 5 days.

14. Seeds Comparison Table — Head-to-Head Nutritional Ranking

Protein Content — Seeds Ranked (per 100g)

Omega-3 (ALA) Content — Seeds Ranked (per 1 tbsp)

Fibre Content — Seeds Ranked (per 1 tbsp)

Calcium Content — Seeds Ranked (per 1 tbsp)

15. Health Benefits of Seeds — Science Summary

16. How to Use Seeds — Storage, Preparation & Tips

Nuts and Seeds Nutrition Chart — Practical Usage Guide

Whole Seeds as Egg Replacers in Baking

• Chia seed egg substitute: 1 tablespoon ground or whole chia seeds + 3 tablespoons water = 1 egg. Mix and let stand 5 minutes until gel forms. Works for binding in muffins, cookies, pancakes, and quick breads
• Flax egg substitute: 1 tablespoon ground flaxseed + 3 tablespoons water = 1 egg. More liquid absorption than chia; slightly nutty flavour. Works well in dense baked goods
• Neither chia nor flax replaces the leavening function of eggs — use in combination with baking powder for lift in baked goods.

17. Frequently Asked Questions

Q:  What is the nutritional value of 1 tablespoon of chia seeds?

One tablespoon of chia seeds (approximately 12g) provides: 58 calories, 3.7g total fat (of which 2.5g is ALA omega-3), 5.0g total carbohydrates, 4.1g dietary fibre, 2.0g protein, 90mg calcium (9% DV), 30mg magnesium (7% DV), and 1.4mg iron (8% DV). Chia seeds deliver exceptional nutritional density for their small serving size — particularly their combination of fibre, calcium, and plant omega-3 fatty acids.

Q:  How do sunflower seeds’ nutrition facts compare to pumpkin seeds?

Sunflower seeds are a superior source of vitamin E (approximately 49% DV per 1 oz versus negligible in pumpkin seeds) and selenium. Pumpkin seeds (pepitas) are significantly higher in zinc (20–23% DV per oz versus 10% DV for sunflower), iron, and magnesium. Protein is similar (approximately 6–9g per oz for both). For vitamin E and selenium: choose sunflower seeds. For zinc and magnesium: choose pumpkin seeds. For a balanced mineral profile, alternate between the two.

Q:  Do watermelon seeds have nutritional value?

Yes — watermelon seeds are nutritionally significant and substantially underutilised in Western diets. Dried watermelon seeds provide approximately 28g protein per 100g (comparable to pumpkin seeds), 10mg zinc per 100g (91% DV — exceptional), and 261mg magnesium (62% DV). They also contain citrulline, an amino acid associated with improved blood flow. Roasting watermelon seeds with salt at 180°C for 15 minutes yields a snack with the same nutritional profile as pumpkin seeds, at a fraction of the cost.

Q:  What is the difference between chia seeds and basil seeds nutritionally?

Both are gel-forming seeds with similar fibre content per tablespoon. Key differences: chia seeds provide 2.5g of ALA omega-3 per tablespoon — basil seeds provide only trace amounts. Chia seeds provide 90mg of calcium per tablespoon — basil seeds provide approximately 50mg. Basil seeds (sabja) gel almost instantly when hydrated (1–2 minutes), compared with 15–30 minutes for chia. Both are virtually tasteless. Chia seeds are nutritionally superior in omega-3 and calcium; basil seeds are popular in South and Southeast Asian drinks and desserts for their rapid gelling and slightly different texture.

Q:  Are hemp seeds a complete protein?

Yes — hulled hemp seeds (hemp hearts) provide all nine essential amino acids in sufficient quantities, making them one of the few plant-based complete protein sources. A 30g serving (3 tablespoons) provides approximately 9.5g of protein with a good amino acid profile, including significant amounts of arginine and glutamic acid. Hemp seeds are particularly valuable for vegans and vegetarians as they provide complete protein without the digestive issues associated with legumes, and without the lectins and phytic acid present in many other protein seeds.

Q:  What is the nutritional value of roasted pumpkin seeds versus raw?

The nutritional difference between roasted and raw pumpkin seeds is small. Zinc, magnesium, and protein are heat-stable and are preserved almost entirely through roasting. Water-soluble B vitamins (thiamine, riboflavin) may decrease by 10-25% at high roasting temperatures. Fat content and calorie count are essentially identical. The primary practical difference is that commercial roasted pumpkin seeds typically contain added salt, increasing sodium to 100 to 200mg per serving. Homemade, unsalted roasted pumpkin seeds are nutritionally virtually identical to raw pumpkin seeds.

Q:  How much omega-3 does 1 tablespoon of chia seeds provide?

One tablespoon of chia seeds (12g) provides approximately 2.5g of ALA (alpha-linolenic acid) omega-3 fatty acid. This is the highest omega-3 content per tablespoon of any commonly consumed food. For context, the Adequate Intake (AI) for ALA is 1.6g/day for adult men and 1.1g/day for adult women — a single tablespoon of chia seeds meets and exceeds the daily ALA target. Note that ALA must be converted to EPA and DHA (the marine omega-3s) in the body, and this conversion is inefficient (typically 5–15%). For EPA and DHA specifically, fatty fish or algae-based omega-3 supplements are more direct sources.

Q:  What are pepitas, and how do their nutrition facts compare to regular pumpkin seeds?

Pepitas are the hull-free green inner kernels of specific hulless pumpkin varieties (Cucurbita pepo var. styriaca), grown specifically to produce seeds without a fibrous white shell. Regular ‘pumpkin seeds’ found at Halloween refer to the whole seed,d including the white fibrous hull. Nutritionally, pepitas are higher in protein, zinc, magnesium, and iron per gram because they are 100% nutrient-dense kernels. Whole pumpkin seeds with the shell are lower in calories and fat per serving because the indigestible hull adds weight without nutritional value. For maximising mineral intake, pepitas are the better choice.

Q:  Is black seed oil nutritionally beneficial?

Black seed oil (Nigella sativa oil) contains thymoquinone as its primary active compound — a potent anti-inflammatory and antioxidant agent. Human clinical trials have shown positive results for blood sugar management in Type 2 diabetes, blood pressure reduction, and reduced allergic symptoms. The research is promising, but most trials are small and short-term. As a cooking oil or supplement, typical doses are 1 to 2 teaspoons per day. It should not replace conventional medical treatment for any condition. Zhou Nutrition Organic Black Seed Oil and similar products standardise the thymoquinone content — look for cold-pressed oils from reputable suppliers for maximum retention of bioactive compounds.

Q:  How do you make chia seed pudding, and what is the nutritional value?

Basic chia seed pudding: combine 3 tablespoons of chia seeds with 1 cup (240ml) of unsweetened milk (dairy or plant-based), stir well, a nd refrigerate for at least 4 hours or overnight. One serving (3 tablespoons of chia + 240ml of almond milk) provides approximately 205 calories, 8g of protein, 14g of fibre, 8g of fat, and 450mg of calcium. The nutritional value scales directly with the serving size of chia and the type of milk used. Full-fat coconut milk creates a richer pudding with significantly more calories; dairy milk adds more protein; unsweetened almond milk keeps calories lowest.

18. Disclaimer

The nutrition data in this guide is for general educational and informational purposes only. Values are based on USDA FoodData Central, published peer-reviewed sources, and publicly available product label information at the time of writing. Actual nutrient content may vary by seed variety, growing conditions, preparation method, and product formulation.

Apricot seeds’ safety: Bitter apricot kernel consumption in large quantities carries a genuine risk of cyanide toxicity. The information in this guide is consistent with EFSA and WHO guidance. Do not consume bitter apricot kernels as a cancer treatment — this is not supported by clinical evidence and has resulted in fatalities.

Poppy seeds and drug testing: The information on poppy seeds and opiate drug tests is medically accurate. If you are subject to workplace or legal drug testing, avoid poppy seed consumption in the days before testing.

Allergies: Seeds are a significant allergen category. Sesame is now a major allergen in the US (one of the top 9 allergens). Tree nut allergies may cross-react with some seeds. Individuals with seed allergies should check all product labels carefully. Consult an allergist for personalised guidance.

This guide does not constitute medical nutrition therapy or dietary advice for medical conditions. Consult a registered dietitian or physician for personalised dietary guidance.

Consult current product labels for brand-specific nutrition data. For personalised dietary advice, consult a registered dietitian.