Seeds bring variety, texture and plant-based nutrients to everyday meals. Choose a seed for its flavour and the way it works in the recipe.
Plant-based variety
Nuts and seeds are included among plant-based protein foods. Use them alongside other foods in a varied diet; the nutritional profile differs between varieties and preparation methods.
Pumpkin and sunflower seeds
Shelled pumpkin seeds have a mild, nutty bite. Sunflower kernels work well in bread, salads and mixes. Compare raw, roasted, salted and seasoned versions according to your intended use.
Chia and flax seeds
Chia absorbs liquid and is often used in soaked puddings or breakfast bowls. Flax is available whole or ground. Follow the preparation method in the recipe rather than treating every form as interchangeable.
Quality for a recipe or a larger purchase
Compare the named variety, whether it is hulled, its preparation and the ingredients on the label. For a larger purchase, match those details to the recipe, customer assortment or mix you intend to make.
Explore further
See USDA MyPlate: protein foods for nutrition context. Explore dry fruit varieties and quality or our wholesale overview. Check allergen information when choosing ingredients.