Nuts and seeds are staples of a healthy, plant-based diet—and they’re often considered superfoods. But nuts tend to steal the limelight, while edible seeds are often overlooked as ingredients to feature in everyday meals.

“Seeds are kind of like the poor stepchild—they don’t get a lot of love or attention,” says Keith Ayoob, a registered dietitian-nutritionist at the Albert Einstein College of Medicine in The Bronx. “It’s harder to find them on supermarket shelves and people aren’t as familiar with them.” What’s more, edible seeds “are often not assessed in clinical and epidemiological studies,” according to research in a 2022 issue of Advances in Nutrition. That means their health benefits don’t garner headlines.

That’s unfortunate because seeds are nutritional powerhouses in their own right. They’re all good sources of protein, fiber, healthy fats, and antioxidants but different edible seeds vary in their macro- and micronutrient content. For example, a study in a 2021 issue of the Asian Journal of Medical Sciences compared the nutrients in five different seeds: The researchers found that sunflower seeds have the highest protein and fat content, whereas pumpkin seeds have the highest moisture content as well as higher amounts of potassium—and watermelon seeds have the greatest amount of calcium (who knew?!).

“Seeds and eggs are similar in that they both contain stored nutrients that can later form a future plant—or animal in the case of eggs,” notes Janet Colson, a registered dietitian and director of the nutrition and food science program at Middle Tennessee State University in Murfreesboro. “The stored nutrients are very concentrated because seeds contain very little water. They pack a lot of nutrients into a very small space.”

Here’s a closer look at how seven seeds compare nutritionally, with ideas for how to incorporate them into your meals:

Chia seeds

Small but mighty, chia seeds are believed to have originated in Central America where they were an integral part of the ancient Aztec diet. They serve up a hefty dose of protein, unsaturated fats, calcium, and zinc, as well as lots of alpha-linolenic acid (ALA, a plant-based omega-3 fatty acid) and fiber. “Chia seeds are high in soluble and insoluble fiber, which helps reduce high blood pressure and cholesterol,” says Wendy Bazilian, a nutritionist and public health consultant based in San Diego. “They pull in up to 12 times their weight in water—that’s why they’re good for making chia pudding.” Alternatively, you can sprinkle the seeds on salads, yogurt, or cereal, or blend them into smoothies, salad dressings, or batter for muffins or bread.

Flaxseeds

These tiny seeds have been consumed in various forms for more than 5,000 years. Traditionally used as flaxseed oil in Egyptian cuisine, flaxseeds are filled with fiber, and they’re good sources of protein, calcium, iron, magnesium, potassium, selenium, folate, and vitamin K. They also contain ALA and antioxidants such as lutein and zeaxanthin, which are good for vision, notes Bazilian, author of the Eat Clean, Stay Lean series. The hitch: “Flaxseeds have a husk that the human digestive system will not process unless they’re ground up,” she says. Once they’re ground, they look like wheat germ and can be added to smoothies, oatmeal, plant-based burger, and other foods, adding a dash of earthy flavor and a bit of crunch.

Hemp seeds

Originally from central Asia, hemp seeds are having a moment because of their association with marijuana but these edible seeds won’t get you high, Bazilian says. But they could give your health a boost because they’re high in protein, as well as potassium, iron, magnesium, manganese, zinc, and folate, as well as ALA. They are softer in texture than most seeds, which means you can snack on them anytime (they often come shelled). They also can be used in smoothie bowls, grain, bean, or rice dishes, muffins, cereals, or pancakes.

Poppy seeds

People often don’t think about poppy seeds unless they’re baked into bagels, breads, rolls, or muffins. That’s unfortunate because these little black seeds are versatile—you can add them to hot cereal, soups, casseroles, or dressings. They’re loaded with protein, fiber, calcium, magnesium, potassium, zinc, selenium, vitamin E, and other nutrients. Keep in mind: “Poppy seeds contain chemicals that certain drug tests will pick up as similar to drugs that are being looked for,” Ayoob says. In fact, the U.S. Department of Defense issued a warning in February 2023 to military service members to avoid consuming poppy seeds for this reason.

Pumpkin seeds

Not only are they protein powerhouses—with 20 grams in approximately ½ cup—but pumpkin seeds (a.k.a., pepitas), which originated in Mexico many thousands of years ago, also contain fiber, iron, magnesium, potassium, zinc, and selenium. These larger, olive-colored seeds have a pleasant crunch, which makes them great for snacking. “They have a personality,” says Bazilian, who recommends putting them in a homemade trail mix or sprinkling them on butternut squash soup or yogurt or using them in breading for fish or chicken. You can also roast fresh pumpkin seeds with different spices, such as paprika or turmeric, suggests Dolores Woods, a registered dietitian and nutrition supervisor for the Nourish Program at the UT Health Houston School of Public Health.

Sesame seeds

Used to make tahini, a Mediterranean condiment, sesame seeds are a good source of protein, fiber, calcium, iron, magnesium, potassium, zinc, selenium, ALA, and antioxidants. Their nutty flavor—toasting or roasting them really brings it out—is well suited to marinades, stir fries, or rice dishes; black sesame seeds can be used as breading for fish or poultry. “A pro tip: Measure them over the sink because if you spill them, you’ll never stop finding them,” Ayoob says. A note of caution: Some people are allergic to sesame seeds, which is why in January 2023 the Food and Drug Administration began requiring manufacturers of packaged foods to label sesame as an allergen on products that contain it.

Sunflower seeds

A good source of fiber and protein, sunflower seeds also contain iron, calcium, magnesium, potassium, zinc, and selenium, among other micronutrients. They’re also a rich source of vitamin E and folate, Bazilian notes. For a bit of crunch and a nutty flavor, you can add the shelled seeds to yogurt, oatmeal, or salads. They also come prepacked on their own or in trail mixes, as a snack. “A lot of people eat them salted,” Woods says. “It’s better to opt for unsalted if you’re watching your salt intake.”

Because of their healthy-fat content, these seeds can spoil more quickly than you might expect. Ayoob suggests, “if you’re not going to use them right away, put them in the refrigerator or even the freezer,” to prolong their shelf life.