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Best seeds for a healthy diet

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	Hemp Seeds (hulled)1	Watermelon Seed Kernels (dried)2	Sunflower Seed Kernels (dried)3	Flaxseeds4	Chia Seeds (dried)5	Sesame Seeds (dried)6	Safflower Seed Kernels (dried)7	Sisymbrium Sp. Seeds (dried)8	Lotus Seeds (dried)9	Breadnut Tree Seeds (dried)10

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	Hemp Seeds (hulled)	Watermelon Seed Kernels (dried)	Sunflower Seed Kernels (dried)	Flaxseeds	Chia Seeds (dried)	Sesame Seeds (dried)	Safflower Seed Kernels (dried)	Sisymbrium Sp. Seeds (dried)	Lotus Seeds (dried)	Breadnut Tree Seeds (dried)
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General values
Protein per 100gProteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.
Protein per 100gProteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.	31.56 g	28.33 g	20.78 g	18.29 g	16.54 g	17.73 g	16.18 g	12.14 g	15.41 g	8.62 g
Water content per 100gFoods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.
Water content per 100gFoods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.	4.96 g	5.05 g	4.73 g	6.96 g	5.8 g	4.69 g	5.62 g	6.1 g	14.16 g	6.5 g
Energy (kcal) per 100gThe amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).
Energy (kcal) per 100gThe amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).	553 kcal	557 kcal	584 kcal	534 kcal	486 kcal	573 kcal	517 kcal	318 kcal	332 kcal	367 kcal
Energy (kJ) per 100gThe amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).
Energy (kJ) per 100gThe amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).	2313 kJ	2330 kJ	2445 kJ	2234 kJ	2034 kJ	2397 kJ	2163 kJ	1331 kJ	1389 kJ	1536 kJ
Serine per 100gSerine is an amino acid that contributes to the biosynthesis of proteins, playing a key role in various metabolic processes.
Serine per 100gSerine is an amino acid that contributes to the biosynthesis of proteins, playing a key role in various metabolic processes.	1.71 g	1.51 g	1.07 g	0.97 g	1.05 g	0.97 g	0.81 g	0.48 g	0.94 g	0.58 g
Total score for "General values"
Total score for "General values"
Sugars
Glycemic index (GI)The glycemic index (GI) is used to measure how much foods affect blood sugar levels. Foods can be low, medium, or high-glycemic foods and are ranked on a scale of 0–100. The lower the GI of a specific food, the less it should affect blood sugar levels.
Glycemic index (GI)The glycemic index (GI) is used to measure how much foods affect blood sugar levels. Foods can be low, medium, or high-glycemic foods and are ranked on a scale of 0–100. The lower the GI of a specific food, the less it should affect blood sugar levels.	0	N.A.	20	35	1	31	N.A.	N.A.	N.A.	N.A.
Sucrose per 100gSucrose, also known as table sugar, is composed out of glucose and fructose. Sucrose is rich in calories, but doesn’t have a high nutritional value.
Sucrose per 100gSucrose, also known as table sugar, is composed out of glucose and fructose. Sucrose is rich in calories, but doesn’t have a high nutritional value.	0.85 g	N.A.	2.5 g	1.15 g	N.A.	N.A.	N.A.	N.A.	N.A.	N.A.
Glucose per 100gGlucose, also known as blood sugar, is the main source of energy.
Glucose per 100gGlucose, also known as blood sugar, is the main source of energy.	0.2 g	N.A.	N.A.	0.4 g	N.A.	N.A.	N.A.	N.A.	N.A.	N.A.
Sugars (total) per 100gThe total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.
Sugars (total) per 100gThe total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.	1.5 g	N.A.	2.62 g	1.55 g	N.A.	0.3 g	N.A.	N.A.	N.A.	N.A.
Carbohydrates per 100gCarbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.
Carbohydrates per 100gCarbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.	8.67 g	15.31 g	20 g	28.88 g	42.12 g	23.45 g	34.29 g	58.26 g	64.47 g	79.39 g
Total score for "Sugars"
Total score for "Sugars"
Minerals
Iron per 100gIron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.
Iron per 100gIron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.	7.95 mg	7.28 mg	5.25 mg	5.73 mg	7.72 mg	14.55 mg	4.9 mg	0.11 mg	3.53 mg	4.6 mg
Calcium per 100gCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.
Calcium per 100gCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.	70 mg	54 mg	78 mg	255 mg	631 mg	975 mg	78 mg	1633 mg	163 mg	94 mg
Magnesium per 100gMagnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.
Magnesium per 100gMagnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.	700 mg	515 mg	325 mg	392 mg	335 mg	351 mg	353 mg	314 mg	210 mg	115 mg
Phosphorus per 100gPhosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.
Phosphorus per 100gPhosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.	1650 mg	755 mg	660 mg	642 mg	860 mg	629 mg	644 mg	6 mg	626 mg	178 mg
Ash content per 100gThe ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).
Ash content per 100gThe ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).	6.06 g	3.94 g	3.02 g	3.72 g	4.8 g	4.45 g	5.47 g	18.9 g	3.99 g	3.81 g
Total score for "Minerals"
Total score for "Minerals"
Vitamins
Vitamin B6 per 100gVitamin B6 (pyridoxine) is needed for the production of the neurotransmitters serotonin and norepinephrine. It's essential for absorbing vitamin B12 and takes part in the production of red blood cells, various cells of the immune system and in the formation of myelin, which protects nerve cells from damage.
Vitamin B6 per 100gVitamin B6 (pyridoxine) is needed for the production of the neurotransmitters serotonin and norepinephrine. It's essential for absorbing vitamin B12 and takes part in the production of red blood cells, various cells of the immune system and in the formation of myelin, which protects nerve cells from damage.	0.6 mg	0.09 mg	1.34 mg	0.47 mg	N.A.	0.79 mg	1.17 mg	0.78 mg	0.63 mg	0.69 mg
NiacinNiacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.
NiacinNiacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.	9.2 mg	3.55 mg	8.34 mg	3.08 mg	8.83 mg	4.51 mg	2.28 mg	16.82 mg	1.6 mg	2.1 mg
RiboflavinRibolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.
RiboflavinRibolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.	0.28 mg	0.14 mg	0.35 mg	0.16 mg	0.17 mg	0.25 mg	0.41 mg	0.42 mg	0.15 mg	0.14 mg
Pantothenic acidPantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.
Pantothenic acidPantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.	N.A.	0.35 mg	1.13 mg	0.98 mg	N.A.	0.05 mg	4.03 mg	1 mg	0.85 mg	1.88 mg
ThiaminThiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.
ThiaminThiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.	1.27 mg	0.19 mg	1.48 mg	1.64 mg	0.62 mg	0.79 mg	1.16 mg	0.19 mg	0.64 mg	0.03 mg
Total score for "Vitamins"
Total score for "Vitamins"
Fats
Monounsaturated fatty acids per 100gA form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.
Monounsaturated fatty acids per 100gA form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.	5.4 g	7.41 g	18.53 g	7.53 g	2.31 g	18.76 g	4.85 g	1.49 g	0.39 g	0.21 g
Polyunsaturated fatty acids per 100gA form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.
Polyunsaturated fatty acids per 100gA form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.	38.1 g	28.09 g	23.14 g	28.73 g	23.66 g	21.77 g	28.22 g	2.02 g	1.17 g	0.9 g
Lipids per 100gLipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.
Lipids per 100gLipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.	48.75 g	47.37 g	51.46 g	42.16 g	30.74 g	49.67 g	38.45 g	4.6 g	1.97 g	1.68 g
Saturated fatty acids per 100gSaturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products.
Saturated fatty acids per 100gSaturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products.	4.6 g	9.78 g	4.46 g	3.66 g	3.33 g	6.96 g	3.68 g	0.9 g	0.33 g	0.45 g
Trans fatty acids per 100gTrans fatty acids are the unhealthy form of unsaturated fatty acids added to food from vegetable oil for better taste and longer shelf life. They increase bad cholesterol and the risk of coronary heart diseases.
Trans fatty acids per 100gTrans fatty acids are the unhealthy form of unsaturated fatty acids added to food from vegetable oil for better taste and longer shelf life. They increase bad cholesterol and the risk of coronary heart diseases.	N.A.	N.A.	N.A.	N.A.	0.14 g	N.A.	N.A.	N.A.	N.A.	N.A.
Total score for "Fats"
Total score for "Fats"
Amino acids
Leucine per 100gLeucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.
Leucine per 100gLeucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.	2.16 g	2.15 g	1.66 g	1.24 g	1.37 g	1.36 g	1.15 g	1.23 g	1.22 g	0.94 g
Isoleucine per 100gIsoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.
Isoleucine per 100gIsoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.	1.29 g	1.34 g	1.14 g	0.9 g	0.8 g	0.76 g	0.72 g	0.65 g	0.77 g	0.49 g
Lysine per 100gLysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.
Lysine per 100gLysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.	1.28 g	0.89 g	0.94 g	0.86 g	0.97 g	0.57 g	0.53 g	0.81 g	0.98 g	0.38 g
Threonine per 100gThreonine is an essential amino acid that helps promote normal growth of the body. It also helps various systems in the body like cardiovascular, liver, nervous and immune system.
Threonine per 100gThreonine is an essential amino acid that helps promote normal growth of the body. It also helps various systems in the body like cardiovascular, liver, nervous and immune system.	1.27 g	1.11 g	0.93 g	0.77 g	0.71 g	0.74 g	0.59 g	0.69 g	0.75 g	0.34 g
Tryptophan per 100gTryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.
Tryptophan per 100gTryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.	0.37 g	0.39 g	0.35 g	0.3 g	0.44 g	0.39 g	0.18 g	0.27 g	0.22 g	0.23 g
Total score for "Amino acids"
Total score for "Amino acids"

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