Eat seed,  not wheat!

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Sunflower Seeds 

• Nutritional Value (per 28g/1 oz):
  ~165 calories, 5.5g protein, 14g fat (mostly healthy fats), 6g carbs, 3g fiber

• Key Nutrients: Vitamin E, selenium, magnesium, copper

• Benefits: Supports heart health, skin health, and has anti-inflammatory properties.

 

Pumpkin Seeds (Pepitas)

• Nutritional Value (per 28g/1 oz):
  ~150 calories, 7g protein, 13g fat, 4g carbs, 1.1g fiber

• Key Nutrients: Magnesium, zinc, iron, omega-6 fatty acids

• Benefits: May support prostate health, improve sleep (due to tryptophan), and regulate blood sugar.

 

Flaxseeds

• Nutritional Value (per 28g/1 oz):
  ~150 calories, 5g protein, 12g fat, 8g carbs, 8g fiber

• Key Nutrients: Omega-3 ALA, lignans (antioxidants), fiber

• Benefits: Promotes heart and digestive health, may reduce inflammation and hormone-related cancer risks.

 

Chia Seeds

• Nutritional Value (per 28g/1 oz):
  ~140 calories, 5g protein, 9g fat, 12g carbs, 10g fiber

• Key Nutrients: Omega-3s, calcium, phosphorus, magnesium

• Benefits: Excellent for hydration, gut health, and blood sugar stability.

 

Hemp Seeds

• Nutritional Value (per 28g/1 oz):
  ~160 calories, 10g protein, 14g fat, 2g carbs, 1g fiber

• Key Nutrients: Complete protein (all 9 amino acids), omega-3 & 6, vitamin E

• Benefits: Supports brain and heart health, skin health, and is ideal for vegans.

 

Sesame Seeds

• Nutritional Value (per 28g/1 oz):
  ~160 calories, 5g protein, 14g fat, 7g carbs, 4g fiber

• Key Nutrients: Calcium, copper, manganese, lignans (sesamin)

• Benefits: Supports bone health, reduces inflammation, and may help lower cholesterol.

 

Watermelon Seeds

• Nutritional Value (per 28g/1 oz, dried):
  ~160 calories, 8g protein, 13g fat, 4g carbs, 0.5g fiber

• Key Nutrients: Iron, magnesium, zinc, healthy fats

• Benefits: May support energy metabolism and muscle function.

 

Black Cumin

• Nutritional Value (per 1 tsp ~3g):
  ~15 calories, 1g fat, 1g carbs, trace protein

• Key Nutrients: Thymoquinone (potent antioxidant), iron, calcium

• Benefits: Traditionally used to support immunity, digestion, and reduce inflammation.

 

Fenugreek Seeds

• Nutritional Value (per 28g/1 oz):
  ~100 calories, 7g protein, 6g fat, 18g carbs, 3g fiber

• Key Nutrients: Iron, manganese, magnesium

• Benefits: May improve blood sugar control, lactation in nursing mothers, and digestion.

 

Wild Rice (Technically a seed) 

• Nutritional Value (per 1 cup cooked):
  ~165 calories, 7g protein, 0.5g fat, 35g carbs, 3g fiber

• Key Nutrients: Phosphorus, magnesium, zinc, folate

• Benefits: High in antioxidants, supports muscle and bone health, gluten-free whole grain alternative.

 

Buckwheat (Technically a seed, not a grain)

• Nutritional Value (per 28g/1 oz, dry):
  ~100 calories, 4g protein, 1g fat, 21g carbs, 3g fiber

• Key Nutrients: Magnesium, manganese, B vitamins, phosphorus

• Benefits: Supports heart health, helps regulate blood sugar, naturally gluten-free and easy to digest; a great alternative to grains for those with sensitivities.

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Quinoa (Technically a seed, used as a grain)

•  Nutritional Value (per 28g/1 oz, dry):

• ~105 calories, 4g protein, 2g fat, 19g carbs, 2.5g fiber

• Key Nutrients: Complete protein (all 9 essential amino acids), magnesium, iron, phosphorus, manganese

• Benefits: Naturally gluten-free, supports muscle repair and energy production, helps regulate blood sugar, and is ideal for plant-based diets due to its high-quality protein content.​