Seeds: what are the health benefits? 

What are seeds?

A seed contains a tiny new plant and the nutrients it needs as it grows. Most are protected by an outer coat or shell.  

Not all seeds are eaten but edible varieties include chia, flax (also called linseed), hemp, pumpkin, sesame and sunflower seeds.  

Some seeds are eaten whole, while others have their outer husk removed before they are sold, ground or roasted.  

Certain seeds, like sunflower, pumpkin, sesame, rapeseed and corn, are also used to make oils for cooking and drizzling on salads. This article focuses on whole and ground seeds.  

• Read more about whether seed oils are healthy.

How nutritious are seeds?

Seeds may be small, but they are packed with nutrients.  

They provide fibre, protein, mostly healthy unsaturated fats, along with a range of vitamins and minerals.  

These nutrients are associated with a range of benefits, from supporting gut health to helping maintain heart health, which is why most of us could benefit from eating more seeds.  

As seeds are a good source of plant protein, they sit in the protein food group of the Eatwell Guide, the UK’s healthy eating guide, alongside beans, pulses, fish, eggs, meat, nuts and other proteins.  

Although most seeds are high in fibre, they do not count towards your 5-a-day.  

Chia, flax and hemp seeds are good sources of alpha-linolenic acid (ALA), a plant-based omega-3 fat. 

Pumpkin seeds provide magnesium, sunflower seeds are rich in vitamin E and sesame seeds have lots of calcium. 

Because each type has a slightly different nutritional profile, it’s best not to focus on eating one particular sort of seed.  

Enjoying a variety can help you get a wider range of nutrients, as part of a healthy, balanced diet. 

But when buying a preprepared product, do not assume it is healthy because it contains seeds. 

Check the traffic-light label and ingredients list on foods like cereal bars, snack bars and seed mixes. 

Some contain added sugar, salt or saturated fats from ingredients such as honey, syrups, chocolate or coconut oil.  

Compare similar products and choose those with more green and amber labels and fewer red ones.  

Are seeds fattening?

Seeds are naturally high in fat and therefore energy dense, meaning they pack a lot of calories into a small serving. 

This is typically around 40 to 80 calories per tablespoon, depending on the type.  

However, most of their fat is healthier unsaturated fat, rather than the saturated fat which can raise cholesterol levels.  

There is no need to avoid them if you are watching your weight, just keep to the recommended portion. 

This is typically around a small handful (30g) a day, which is roughly 2 tablespoons, depending on the seed type and size of the seed.

Which seeds are best for heart health?

Seeds can be part of a heart-healthy eating pattern because they provide unsaturated fats, fibre and plant protein.  

Replacing foods high in saturated fat with foods containing unsaturated fat can help to lower cholesterol.  

There is less research looking specifically at seeds as a food group on heart health than nuts.  

However, because seeds have a similar nutritional profile to nuts, they are thought to have similar heart health benefits.  

In the PREDIMED trial, people at high risk of cardiovascular disease (CVD) who followed a Mediterranean diet supplemented with 30g of mixed nuts a day had a lower risk of major cardiac events than those who followed a lower-fat diet.  

Seeds, alongside nuts, are also included in the Portfolio Diet, an eating pattern designed to help lower ‘bad’ LDL cholesterol.  

No one seed has been shown to be best for heart health - different seeds provide different nutrients that can contribute to a heart-healthy diet.  

How different seeds compare nutritionally

The below table compares 6 seed types in terms of calories, fat, saturated fat, fibre and ALA omega-3 fatty acids, per 100g. 

All are classed as high fibre due to containing more than 6g of fibre per 100g. 

All 6 seed types are classed a source of protein because 12 per cent or more of their energy comes from protein. However, hemp is classed as high protein because it contains 20 per cent or more.  

Nutritional information per 100g.

Source: Nutritics - GB23 food database.

What are the benefits of chia seeds?

Chia seeds are tiny black or white seeds from a plant in the mint family.  

They are good for you because they are particularly high in fibre and contain alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid, which has been linked to a reduction in heart disease.   

A 30g serving (about 2 tablespoons) also provides 140 calories, 5g of protein and 12g of fibre. 

Chia seeds can be eaten whole or ground, and are easy to sprinkle over yogurt, cereal or salads.  

Because they absorb liquid and form a gel, they can also be added to overnight oats or make chia pudding.  

To make a simple chia pudding, stir 2 tablespoons of chia seeds into 250ml of milk or an unsweetened plant-based alternative, then leave it to thicken. 

What are the benefits of pumpkin seeds?

Pumpkin seeds are one of the larger edible seeds.  

They may be sold in their white outer shells, but most are available as ready-to-eat shell-free green kernels, known as pepitas.  

Pumpkin seeds are good for you because they provide plant protein, unsaturated fats and are particularly high in magnesium, zinc and iron.  

A 30g serving (about 2 tablespoons) of raw pepitas provides around 169 calories, 7g of protein and 3g fibre. 

What are the benefits of flaxseeds?

Flaxseeds are small brown or golden seeds and are also known as linseeds. Both names are commonly used in the UK.  

In India, regional names include alsi and javas or jawas.  

Like chia and hemp seeds, they are good source of alpha-linolenic acid (ALA), a plant-based omega-3 fat.  

You may see these seeds sold whole, milled or ground. Milled or ground flaxseeds are usually the best choice as the tough outer shell is difficult to digest.  

Grinding helps make both the fibre and ALA more available to the body.  

It is also easy to add to porridge, cereal, yogurt, smoothies or salads. 

A 30g serving (about 2 tablespoons) provides around 149 calories, 3g protein and 6g fibre. 

Some research suggests that flaxseed may help improve cholesterol and triglyceride levels, particularly in people with raised cholesterol or triglycerides, when eaten as part of an overall healthy diet.  

A 2021 review of 14 randomised controlled trials found improvements in total cholesterol, LDL cholesterol and triglycerides among people with high lipid levels, who took 15-40g per day of flaxseed supplements.  

Flaxseed, both whole and ground, was shown to be more beneficial in reducing lipid levels than flaxseed oil. 

What are the benefits of sunflower seeds?

Sunflower seeds are the seeds of the sunflower.  

The seeds with black and white striped shells are grown for eating and those with solid black shells are used for to make sunflower oil.   

The tough outer shell is not usually eaten, but the edible kernel inside can be eaten raw or roasted. 

They are particularly high in vitamin E and selenium. Both of these nutrients help to support the immune system and protect the body’s cells from damage.  

A 30g serving (about 2 tablespoons) of sunflower seed kernels provides around 172 calories, about 6g of protein and 3g of fibre.

What are the benefits of sesame seeds?

Sesame seeds are the small, flat seeds of the sesame plant. They are usually white, cream, brown or black and have a mild, nutty flavour.  

Black sesame seeds are simply a darker variety of sesame, usually sold with their outer hull intact. They should not be confused with ‘black seed’ or ‘nigella’, which come from a different plant.  

Gingelly seeds are the same as sesame seeds and the term is commonly used in southern India. 

Sesame seeds are a source of unsaturated fat, fibre and protein, and one of the richest seed sources of calcium.  

Alongside other foods such as dairy products, fortified plant-based drinks and leafy green vegetables, they can help you meet your daily calcium needs. 

A 30g serving (about 2 tablespoons) of whole sesame seeds provides around 180 calories, about 5g of protein, 5g of fibre and 200mg of calcium. Adults aged 19 to 64 need 700mg or more of calcium per day. 

Sesame seeds can be eaten raw or lightly toasted to bring out their nutty flavour and crunch.

They are great added to salads, stir-fries, porridge, yogurt, breads and bakes.  

Tahini, a paste made from ground sesame seeds, can also be used in hummus, dressings, dips and sauces.

Sesame is also an ingredient in za'atar, a Middle Eastern herb and spice blend. 

What are the benefits of hemp seeds?

Hemp seeds are the soft, edible seeds of the hemp plant. They have a mild, nutty flavour and are often sold as shelled or hulled hemp hearts.  

Hemp seeds are one of the highest protein edible seeds.  

A 30g serving (about 2 tablespoons) provides around 10g of protein and unlike most seeds, they contain all nine essential amino acids (the building block of protein). 

This makes them a source of complete protein, which is mostly only found in animal protein. 

They are also a source of ALA omega-3 fatty-acid and minerals such as magnesium, iron and zinc. 

A 30g serving provides around 188 calories, about 10g of protein and 2g of fibre.

Are roasted seeds still healthy?

Yes, roasted seeds are still healthy and provide the same amount of fibre, protein, healthy unsaturated fats and minerals as unroasted versions. 

Roasting just gives them a crunchier texture and a stronger flavour.  

The main thing to watch out for is added salt, sugar or flavoured coatings in shop-bought seeds, which can make them a less healthy option. Choose plain, unsalted roasted seeds most often. 

Should you take supplements made of seeds?

For most people, it's best to eat whole seeds rather than rely on supplements made of ground seeds or the oils of seeds. 

Whole seeds provide a range of nutrients, including fibre, healthy fats and protein, that may not be present in the same amounts in supplements.

5 ways to get more seeds in your diet

1. Stir a tablespoon of seeds into your porridge, cereal, yogurt, overnight oats or smoothies. 

2. Sprinkle on salads, soups or stir fries. 

3. Add to breads and bakes, or choose seeded bread instead of plain loaves.  

4. Keep a jar of mixed seeds for coating chicken, fish or tofu before cooking instead of breadcrumbs.  

5. Stir tahini (sesame paste) into homemade dressings, dips or sauces.   

6 heart-healthy recipes using seeds

• Banana oat cookies 
• Lemon chicken stir-fry with noodles 
• Healthy bibimbap  
• Dhokri  
• Hummus with vegetable crudites
• Falafel with minted yoghurt dip

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