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Types of seeds eaten as food range from chia, flax and hemp to pumpkin, sunflower, sesame and poppy, and the Dietary Guidelines for Americans place them with nuts in one protein foods subgroup. This guide to edible seeds ranks 11 entries from USDA SR Legacy data by protein per ounce, with fat, fiber and magnesium and the FDA percent Daily Value, compares calcium, iron, zinc and sodium, shows salted and unsalted entries side by side, and gives FDA’s sesame labeling rules. For nuts, see our guide to types of nuts.
Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.
Key Takeaways
- In USDA data, an ounce of hulled hemp seed lists about 8.9 grams of protein, the top of this list of types of seeds, and dried pumpkin seed kernels 8.6 grams.
- USDA lists an ounce of dried chia at 9.8 grams of fiber, 35% of the FDA Daily Value, and flaxseed at 7.7 grams.
- Per ounce in USDA data, poppy seed lists 408 milligrams of calcium and whole dried sesame 276 milligrams, against 13 milligrams for dried pumpkin seed kernels.
- FDA says sesame became the ninth major food allergen under the FASTER Act and must be labeled as an allergen on packaged foods as of January 1, 2023.
Types of seeds ranked by protein per ounce
The table lists USDA FoodData Central SR Legacy seed entries per 1 ounce (28.35 grams), ranked by protein, including quinoa and amaranth, which USDA files with cereal grains. The percent Daily Value (%DV) uses the FDA Daily Values of 78 grams for fat, 28 grams for fiber and 420 milligrams for magnesium; protein has no %DV here because the FDA labeling rule bases a protein %DV on an amount corrected for protein quality.
| Seed (USDA FDC ID) | Serving | Calories | Protein | Fat (% DV) | Fiber (% DV) | Magnesium (% DV) |
|---|---|---|---|---|---|---|
| Hemp seed, hulled (170148) | 1 oz (28.35 g) | 157 | 8.9 g | 13.8 g (18%) | 1.1 g (4%) | 198 mg (47%) |
| Pumpkin and squash seed kernels, dried (170556) | 1 oz (28.35 g) | 158 | 8.6 g | 13.9 g (18%) | 1.7 g (6%) | 168 mg (40%) |
| Sunflower seed kernels, dried (170562) | 1 oz (28.35 g) | 166 | 5.9 g | 14.6 g (19%) | 2.4 g (9%) | 92 mg (22%) |
| Sesame seed kernels, dried (decorticated) (169412) | 1 oz (28.35 g) | 179 | 5.8 g | 17.4 g (22%) | 3.3 g (12%) | 98 mg (23%) |
| Pumpkin and squash seeds, whole, roasted (170188) | 1 oz (28.35 g) | 126 | 5.3 g | 5.5 g (7%) | 5.2 g (19%) | 74 mg (18%) |
| Flaxseed (169414) | 1 oz (28.35 g) | 151 | 5.2 g | 12.0 g (15%) | 7.7 g (28%) | 111 mg (26%) |
| Poppy seed (171330) | 1 oz (28.35 g) | 149 | 5.1 g | 11.8 g (15%) | 5.5 g (20%) | 98 mg (23%) |
| Sesame seeds, whole, dried (170150) | 1 oz (28.35 g) | 162 | 5.0 g | 14.1 g (18%) | 3.3 g (12%) | 100 mg (24%) |
| Chia seeds, dried (170554) | 1 oz (28.35 g) | 138 | 4.7 g | 8.7 g (11%) | 9.8 g (35%) | 95 mg (23%) |
| Quinoa, uncooked (168874) | 1 oz (28.35 g) | 104 | 4.0 g | 1.7 g (2%) | 2.0 g (7%) | 56 mg (13%) |
| Amaranth grain, uncooked (170682) | 1 oz (28.35 g) | 105 | 3.8 g | 2.0 g (3%) | 1.9 g (7%) | 70 mg (17%) |
In USDA data, hulled hemp seed tops the ranking at about 8.9 grams of protein per ounce, with dried pumpkin seed kernels at 8.6 grams and dried sunflower kernels at 5.9 grams; see our guides to hemp seeds, pumpkin seeds and sunflower seeds. USDA lists hulled hemp at 198 milligrams of magnesium per ounce, 47% of the FDA Daily Value, the most in the table.
For fiber, USDA lists dried chia at 9.8 grams per ounce and flaxseed at 7.7 grams, while whole roasted pumpkin and squash seeds with the hull list 5.2 grams against 1.7 grams for the hulled kernels; see chia seeds and flaxseed. USDA lists decorticated sesame kernels at 17.4 grams of fat per ounce, the most here. Quinoa and amaranth list about 4.0 and 3.8 grams of protein per ounce uncooked in USDA data; see quinoa and amaranth.
Where seeds sit in the Dietary Guidelines
The Dietary Guidelines for Americans, 2020-2025, define the subgroup this way: “Nuts and seeds include all nuts (tree nuts and peanuts), nut butters, seeds (e.g., chia, flax, pumpkin, sesame, and sunflower), and seed butters (e.g., sesame or tahini and sunflower).” The Dietary Guidelines for Americans, 2025-2030, name nuts and seeds among plant-sourced protein foods along with beans, peas, lentils, legumes and soy. For more plant options, see our guide to plant protein sources.
Calcium, iron, zinc and sodium in edible seeds
The table compares minerals and sodium per 1 ounce (28.35 grams) in USDA data, with the FDA Daily Values of 1,300 milligrams for calcium, 18 milligrams for iron, 11 milligrams for zinc and 2,300 milligrams for sodium. Salted and unsalted roasted entries are listed in pairs.
| Seed (USDA FDC ID) | Serving | Calcium (% DV) | Iron (% DV) | Zinc (% DV) | Sodium (% DV) |
|---|---|---|---|---|---|
| Chia seeds, dried (170554) | 1 oz (28.35 g) | 179 mg (14%) | 2.2 mg (12%) | 1.3 mg (12%) | 5 mg (0%) |
| Flaxseed (169414) | 1 oz (28.35 g) | 72 mg (6%) | 1.6 mg (9%) | 1.2 mg (11%) | 9 mg (0%) |
| Hemp seed, hulled (170148) | 1 oz (28.35 g) | 20 mg (2%) | 2.3 mg (13%) | 2.8 mg (26%) | 1 mg (0%) |
| Pumpkin and squash seed kernels, dried (170556) | 1 oz (28.35 g) | 13 mg (1%) | 2.5 mg (14%) | 2.2 mg (20%) | 2 mg (0%) |
| Pumpkin seed kernels, roasted, without salt (170557) | 1 oz (28.35 g) | 15 mg (1%) | 2.3 mg (13%) | 2.2 mg (20%) | 5 mg (0%) |
| Pumpkin seed kernels, roasted, with salt added (169415) | 1 oz (28.35 g) | 15 mg (1%) | 2.3 mg (13%) | 2.2 mg (20%) | 73 mg (3%) |
| Sunflower seed kernels, dried (170562) | 1 oz (28.35 g) | 22 mg (2%) | 1.5 mg (8%) | 1.4 mg (13%) | 3 mg (0%) |
| Sunflower seed kernels, dry roasted, without salt (170563) | 1 oz (28.35 g) | 20 mg (2%) | 1.1 mg (6%) | 1.5 mg (14%) | 1 mg (0%) |
| Sunflower seed kernels, dry roasted, with salt added (169418) | 1 oz (28.35 g) | 20 mg (2%) | 1.1 mg (6%) | 1.5 mg (14%) | 186 mg (8%) |
| Sesame seeds, whole, dried (170150) | 1 oz (28.35 g) | 276 mg (21%) | 4.1 mg (23%) | 2.2 mg (20%) | 3 mg (0%) |
| Poppy seed (171330) | 1 oz (28.35 g) | 408 mg (31%) | 2.8 mg (15%) | 2.2 mg (20%) | 7 mg (0%) |
Per ounce in USDA data, poppy seed lists 408 milligrams of calcium, 31% of the FDA Daily Value, and whole dried sesame 276 milligrams with 4.1 milligrams of iron; see poppy seeds and sesame seeds. USDA lists hulled hemp at 2.8 milligrams of zinc per ounce. Salt makes the clearest difference: USDA lists dry roasted sunflower kernels with salt added at 186 milligrams of sodium per ounce against 1 milligram without salt, and roasted pumpkin seed kernels at 73 against 5 milligrams. For other lists, see foods high in magnesium, foods high in zinc and low sodium foods.
How USDA files seeds, grains and spices
USDA SR Legacy places chia, flax, hemp, pumpkin, sunflower and sesame in its nut and seed products group, files poppy seed under spices and herbs, and puts quinoa and amaranth in its cereal grains and pasta group. Other seeds have their own guides, such as mustard seeds, nigella seeds and basil seeds. Oils pressed from seeds are covered in our seed oils guide.
Sesame labeling and other notes
- Sesame: FDA says the FASTER Act identifies sesame as the ninth major food allergen, and as of January 1, 2023, sesame must be labeled as an allergen on packaged foods and dietary supplements.
- Label wording: FDA explains that sesame may appear by name in the ingredient list, in a Contains statement, or in parentheses after an ingredient, and that some FDA-regulated foods have changed recipes to include small amounts of sesame.
- Young children: the Dietary Guidelines for Americans name nuts and seeds among foods that can be a choking risk for young children.
- Flour: see our sibling guide to types of flour.
- Values vary: USDA SR Legacy figures are averages; the Nutrition Facts label gives the figure for one product.
Frequently Asked Questions
What are the main types of seeds in USDA data?
USDA SR Legacy lists chia, flaxseed, hemp, pumpkin and squash, sunflower, sesame and poppy seed, and files quinoa and amaranth with cereal grains.
Which edible seeds list the most protein per ounce?
In USDA data, hulled hemp seed lists about 8.9 grams per ounce and dried pumpkin seed kernels 8.6 grams.
Which seeds list the most calcium?
Per ounce in USDA data, poppy seed lists 408 milligrams and whole dried sesame 276 milligrams.
Do salted seeds differ from unsalted seeds?
Yes in sodium: USDA lists dry roasted sunflower kernels with salt added at 186 milligrams per ounce and without salt at 1 milligram.
Is sesame a major food allergen?
Yes. FDA says the FASTER Act made sesame the ninth major food allergen, with allergen labeling required as of January 1, 2023.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Types of Flour: 17 Flours Compared per Cup in USDA Data, Chia Seeds Benefits: Nutrition, Research and Side Effects, Pumpkin Seeds Benefits: USDA Nutrition, Pepitas vs Whole Seeds and the Evidence, Types of Nuts: A List of Nuts With USDA Values per Ounce.