20 Foods to Eat on the Keto Diet - Healthline
Most animal proteins — such as eggs, beef, pork, poultry, and seafood — are low in carbs and appropriate for the keto diet.
seeds
Although most nuts and <anchor>seeds</anchor> are low in net carbs, the amount varies widely by type. The lowest in carbs — and therefore the best for keto — are (54, 55, 56, 57, 58, 59):
6 Super Healthy Seeds You Should Eat
6 Super Healthy Seeds You Should Eat

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# 6 Super Healthy Seeds You Should Eat

![](//i0.wp.com/post.healthline.com/wp-content/uploads/2018/09/ruairi_robertson-1.png?w=105&h=105)

Written by Ruairi Robertson, PhD —  Updated on February 21, 2023

Seeds, including flaxseeds and hemp seeds, can provide key nutrients and health benefits. They can contain compounds that may reduce your risk of certain health conditions.

Seeds contain all the starting materials necessary to develop into complex plants. Because of this, they are extremely nutritious.

Seeds are great sources of fiber. They also contain healthy monounsaturated fats, polyunsaturated fats and many important vitamins, minerals and antioxidants.

When consumed as part of a healthy diet, seeds can help reduce blood sugar, cholesterol and blood pressure.

This article will describe the nutritional content and health benefits of six of the healthiest seeds you can eat.

## 1\. Flaxseeds

![](//i0.wp.com/images-prod.healthline.com/hlcmsresource/images/AN_images/flaxseeds-on-wooden-spoon-1296x728.jpg?w=1155&h=1528)[Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fnutrition%2F6-healthiest-seeds&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2FAN_images%2Fflaxseeds-on-wooden-spoon-1296x728.jpg&description=6%20Super%20Healthy%20Seeds%20You%20Should%20Eat "Share on Pinterest")

[Flaxseeds](https://www.healthline.com/nutrition/benefits-of-flaxseeds), also known as linseeds, are a great source of fiber and omega-3 fats, particularly alpha-linolenic acid (ALA).

However, the omega-3 fats are contained within the fibrous outer shell of the seed, which humans can’t digest easily.

Therefore, if you want to increase your omega-3 levels, it’s best to eat flaxseeds that have been ground.

A 1-ounce (28-gram) serving of flaxseeds contains a wide mix of nutrients:

- **Calories:**

152
- **Fiber:**

7.8 grams
- **Protein:**

5.2 grams
- **Monounsaturated fat:**

2.1 grams
- **Omega-3 fats:**

6.5 grams
- **Omega-6 fats:**

1.7 grams
- **Manganese:**

35% of the RDI
- **Thiamine (vitamin B1):**

31% of the RDI
- **Magnesium:**

28% of the RDI

Flaxseeds also contain a number of different polyphenols, especially [lignans](https://pubmed.ncbi.nlm.nih.gov/19935863/), which act as important antioxidants in the body.

Lignans, as well as the fiber and [omega-3 fats](https://www.healthline.com/nutrition/17-health-benefits-of-omega-3) in flaxseeds, can all [help reduce cholesterol](https://pubmed.ncbi.nlm.nih.gov/25694068/) and other risk factors for heart disease.

One [large study](https://pubmed.ncbi.nlm.nih.gov/19515737/) combined the results of 28 others, finding that consuming flaxseeds reduced levels of “bad” LDL cholesterol by an average of 10 mmol/l.

Flaxseeds may also help reduce blood pressure. An [analysis](https://pubmed.ncbi.nlm.nih.gov/25740909/) of 11 studies found that flaxseeds could reduce blood pressure especially when eaten whole every day for more than 12 weeks.

A couple of [studies](https://pubmed.ncbi.nlm.nih.gov/24013641/) have shown that eating flaxseeds may reduce markers of tumor growth in women with breast cancer, and may also reduce cancer risk.

This may be due to the lignans in flaxseeds. Lignans are phytoestrogens and are similar to the female sex hormone estrogen.

What’s more, similar benefits have been shown regarding [prostate cancer](https://pubmed.ncbi.nlm.nih.gov/11445478/) in men.

In addition to reducing the risk of heart disease and cancer, flaxseeds may also help reduce blood sugar, which may help lower the risk of diabetes.

> **Summary:** Flaxseeds are an excellent source of fiber, omega-3 fats, lignans
>
> and other nutrients. A lot of evidence has shown they may reduce cholesterol,
>
> blood pressure and even the risk of cancer.

## 2\. Chia Seeds

[Chia seeds](https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds) are very similar to flaxseeds because they are also good sources of fiber and omega-3 fats, along with a number of other nutrients.

A 1-ounce (28-gram) serving of chia seeds contains:

- **Calories:**

137
- **Fiber:**

10.6 grams
- **Protein:**

4.4 grams
- **Monounsaturated fat:**

0.6 grams
- **Omega-3 fats:**

4.9 grams
- **Omega-6 fats:**

1.6 grams
- **Thiamine (vitamin B1):**

15% of the RDI
- **Magnesium:**

30% of the RDI
- **Manganese:**

30% of the RDI

Like flaxseeds, chia seeds also contain a number of important antioxidant polyphenols.

Interestingly, a number of [studies](https://pubmed.ncbi.nlm.nih.gov/22830971/) have shown that eating chia seeds can increase ALA in the blood. ALA is an important omega-3 fatty acid that can help reduce inflammation.

Your body can convert ALA into other omega-3 fats, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are the omega-3 fats found in oily fish. However, this conversion process in the body is usually quite inefficient.

[One study](https://pubmed.ncbi.nlm.nih.gov/22538527/) has shown that chia seeds may be able to increase levels of EPA in the blood.

Chia seeds may also help reduce blood sugar. A couple of [studies](https://pubmed.ncbi.nlm.nih.gov/23778782/) have shown that whole and ground chia seeds are equally effective for reducing blood sugar immediately after a meal.

Another [study](https://pubmed.ncbi.nlm.nih.gov/28000689/) found that, as well as reducing blood sugar, chia seeds may reduce appetite.

Chia seeds may also reduce risk factors of heart disease.

A [study](https://pubmed.ncbi.nlm.nih.gov/17686832/) of 20 people with type 2 diabetes found that eating 37 grams of chia seeds per day for 12 weeks reduced blood pressure and levels of several inflammatory chemicals, including C-reactive protein (CRP).

> **Summary:** Chia seeds are a good source of omega-3 fats and are effective at
>
> lowering blood sugar and reducing risk factors for heart disease.

## 3\. Hemp Seeds

Hemp seeds are an excellent source of vegetarian protein. In fact, they contain more than 30% protein, as well as many other essential nutrients.

[Hemp seeds](https://www.healthline.com/nutrition/6-health-benefits-of-hemp-seeds) are one of the few plants that are complete protein sources, meaning they contain all the essential amino acids that your body can’t make.

[Studies](https://pubmed.ncbi.nlm.nih.gov/20977230) have also shown that the protein quality of hemp seeds is better than most other plant protein sources.

A 1-ounce (28-gram) serving of hemp seeds contains:

- **Calories:** 155
- **Fiber:**

1.1 grams
- **Protein:**

8.8 grams
- **Monounsaturated fat:**

0.6 grams
- **Polyunsaturated fat:**

10.7 grams
- **Magnesium:**

45% of the RDI
- **Thiamine (vitamin B1):**

31% of the RDI
- **Zinc:**

21% of the RDI

The proportion of [omega-6 to omega-3 fats](https://www.healthline.com/nutrition/optimize-omega-6-omega-3-ratio) in hemp seed oil is roughly 3:1, which is considered a good ratio. Hemp seeds also contain gamma-linolenic acid, an important anti-inflammatory fatty acid.

For this reason, many people take hemp seed oil supplements.

Hemp seed oil may have a beneficial effect on heart health by increasing the amount of omega-3 fatty acids in the blood.

The anti-inflammatory action of the omega-3 fatty acids may also help improve symptoms of eczema.

[One study](https://pubmed.ncbi.nlm.nih.gov/16019622/) found that people with eczema experienced less skin dryness and itchiness after taking hemp seed oil supplements for 20 weeks. They also used skin medication less, on average.

> **Summary:** Hemp seeds are a great source of protein and contain all the
>
> essential amino acids. Hemp seed oil may help reduce symptoms of eczema and
>
> other chronic inflammatory conditions.

## 4\. Sesame Seeds

Sesame seeds are commonly consumed in Asia, and also in Western countries as part of a paste called tahini.

Similar to other seeds, they contain a wide nutrient profile. One ounce (28 grams) of sesame seeds contains:

- **Calories:**

160
- **Fiber:**

3.3 grams
- **Protein:**

5 grams
- **Monounsaturated fat:**

5.3 grams
- **Omega-6 fats:**

6 grams
- **Copper:**

57% of the RDI
- **Manganese:**

34% of the RDI
- **Magnesium:**

25% of the RDI

Like flaxseeds, sesame seeds contain a lot of lignans, particularly one called sesamin. In fact, sesame seeds are the best known dietary source of lignans.

A couple of interesting [studies](https://pubmed.ncbi.nlm.nih.gov/16201847/) have shown that sesamin from sesame seeds may get converted by your gut bacteria into another type of lignan called enterolactone.

Enterolactone can act like the sex hormone estrogen, and lower-than-normal levels of this lignan in the body have been associated with heart disease and breast cancer.

Another [study](https://pubmed.ncbi.nlm.nih.gov/16614415/) found that postmenopausal women who ate 50 grams of sesame seed powder daily for five weeks had significantly lower blood cholesterol and improved sex hormone status.

Sesame seeds may also help reduce inflammation and oxidative stress, which can worsen symptoms of many disorders, including arthritis.

[One study](https://pubmed.ncbi.nlm.nih.gov/25871017/) showed that people with knee osteoarthritis had significantly fewer inflammatory chemicals in their blood after eating about 40 grams of sesame seed powder every day for two months.

Another recent [study](https://pubmed.ncbi.nlm.nih.gov/28408889/) found that after eating about 40 grams of sesame seed powder per day for 28 days, semi-professional athletes had significantly reduced muscle damage and oxidative stress, as well as increased aerobic capacity.

> **Summary:** Sesame seeds are a great source of lignans, which may help improve
>
> sex hormone status for estrogen. Sesame seeds may also help reduce inflammation
>
> and oxidative stress.

## 5\. Pumpkin Seeds

Pumpkin seeds are one of the most commonly consumed types of seeds, and are good sources of phosphorus, monounsaturated fats and omega-6 fats.

A 1-ounce (28-gram) serving of pumpkin seeds contains:

- **Calories:**

151
- **Fiber:**

1.7 grams
- **Protein:**

7 grams
- **Monounsaturated fat:**

4 grams
- **Omega-6 fats:**

6 grams
- **Manganese:**

42% of the RDI
- **Magnesium:**

37% of the RDI
- **Phosphorus:**

33% of the RDI

[Pumpkin seeds](https://www.healthline.com/nutrition/11-benefits-of-pumpkin-seeds) are also good sources of phytosterols, which are plant compounds that may help lower blood cholesterol.

These seeds have been reported to have a number of health benefits, likely due to their wide range of nutrients.

One [observational study](https://pubmed.ncbi.nlm.nih.gov/22591208) of more than 8,000 people found that those who had a higher intake of pumpkin and sunflower seeds had a significantly reduced risk of breast cancer.

[Another study](https://pubmed.ncbi.nlm.nih.gov/3799495/) in children found that pumpkin seeds may help lower the risk of bladder stones by reducing the amount of calcium in urine.

Bladder stones are similar to kidney stones. They’re formed when certain minerals crystalize inside the bladder, which leads to abdominal discomfort.

A couple of studies have shown that pumpkin seed oil can improve symptoms of [prostate](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2809240/) and [urinary disorders](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4032845/).

These studies also showed that pumpkin seed oil may reduce symptoms of overactive bladder and improve quality of life for men with enlarged prostates.

A [study](https://pubmed.ncbi.nlm.nih.gov/21545273/) of postmenopausal women also found that pumpkin seed oil may help reduce blood pressure, increase “good” HDL cholesterol and improve menopause symptoms.

> **Summary:** Pumpkin seeds and pumpkin seed oil are good sources of
>
> monounsaturated and omega-6 fats, and may help improve heart health and
>
> symptoms of urinary disorders.

## 6\. Sunflower Seeds

Sunflower seeds contain a good amount of protein, monounsaturated fats and vitamin E. One ounce (28 grams) of sunflower seeds contains:

- **Calories:**

164
- **Fiber:**

2.4 grams
- **Protein:**

5.8 grams
- **Monounsaturated fat:**

5.2 grams
- **Omega-6 fats:**

6.4 grams
- **Vitamin E:**

47% of the RDI
- **Manganese:**

27% of the RDI
- **Magnesium:**

23% of the RDI

Sunflower seeds may be associated with reduced inflammation in middle-aged and older people, which may help reduce the risk of heart disease.

An [observational study](https://pubmed.ncbi.nlm.nih.gov/16357111/) of more than 6,000 adults found that a high intake of nuts and seeds was associated with reduced inflammation.

In particular, consuming sunflower seeds more than five times per week was associated with reduced levels of C-reactive protein (CRP), a key chemical involved in inflammation.

Another [study](https://pubmed.ncbi.nlm.nih.gov/24959542) examined whether eating nuts and seeds affected blood cholesterol levels in postmenopausal women with type 2 diabetes.

The women consumed 30 grams of sunflower seeds or almonds as part of a healthy diet every day for three weeks.

By the end of the study, both the almond and sunflower seed groups had experienced reduced total cholesterol and LDL cholesterol. The sunflower seed diet reduced triglycerides in the blood more than the almond diet, though.

However, “good” HDL cholesterol was also reduced, suggesting that sunflower seeds may reduce both good and bad types of cholesterol.

> **Summary:** Sunflower seeds contain high levels of both monounsaturated and
>
> omega-6 fats, and may help reduce inflammation and cholesterol levels.

## The Bottom Line

Seeds are great sources of healthy fats, vegetarian protein, fiber and antioxidant polyphenols.

Furthermore, they can help reduce the risk of certain diseases. In particular, the lignans in certain seeds may help lower cholesterol and the risk of cancer.

Seeds are extremely easy to add to salads, yogurt, oatmeal and smoothies, and can be an easy way to add healthy nutrients to your diet.

### How we reviewed this article:

Sources

History

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https://www.healthline.com/about/process).

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Written by Ruairi Robertson, PhD —  Updated on February 21, 2023

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Written by Marsha McCulloch, MS, RD



[Sunflower seeds are a tasty snack, packed with healthy fats and nutrients. Here's everything you need to know about sunflower seeds, \*including\* their…](https://www.healthline.com/nutrition/sunflower-seeds?utm_source=ReadNext)

[READ MORE](https://www.healthline.com/nutrition/sunflower-seeds?utm_source=ReadNext)

- [image-link](https://www.healthline.com/nutrition/celery-seed-benefits?utm_source=ReadNext)

[6 Surprising Benefits of Celery Seeds](https://www.healthline.com/nutrition/celery-seed-benefits?utm_source=ReadNext)



![](//i0.wp.com/post.healthline.com/wp-content/uploads/2019/02/maria-zamarripa-edited.jpg?w=73&h=73)





Written by Maria Zamarripa



[Though small in size, celery seeds are of great nutritional value and provide many health benefits. Here are 6 surprising benefits of celery seeds.](https://www.healthline.com/nutrition/celery-seed-benefits?utm_source=ReadNext)

[READ MORE](https://www.healthline.com/nutrition/celery-seed-benefits?utm_source=ReadNext)

- [image-link](https://www.healthline.com/nutrition/13-foods-that-lower-cholesterol-levels?utm_source=ReadNext)

[13 Cholesterol-Lowering Foods to Add to Your Diet](https://www.healthline.com/nutrition/13-foods-that-lower-cholesterol-levels?utm_source=ReadNext)



![](//i0.wp.com/post.healthline.com/wp-content/uploads/2018/09/kerri-ann-jennings.png?w=73&h=73)





Written by Kerri-Ann Jennings, MS, RD



[Here are 13 foods that have been shown to lower cholesterol in studies. Some of them also improve other risk factors for heart disease.](https://www.healthline.com/nutrition/13-foods-that-lower-cholesterol-levels?utm_source=ReadNext)

[READ MORE](https://www.healthline.com/nutrition/13-foods-that-lower-cholesterol-levels?utm_source=ReadNext)

- [image-link](https://www.healthline.com/nutrition/foods/flaxseeds?utm_source=ReadNext)

[Flax Seeds 101: Nutrition Facts and Health Benefits](https://www.healthline.com/nutrition/foods/flaxseeds?utm_source=ReadNext)



![](//i0.wp.com/post.healthline.com/wp-content/uploads/2018/09/adda.png?w=73&h=73)





Written by [Adda Bjarnadottir, MS, RDN (Ice)](https://www.healthline.com/authors/adda-bjarnadottir)



[Flax seeds are small seeds. They are are high in fiber and offer many health benefits. Here is detailed health and nutrition information on flax seeds.](https://www.healthline.com/nutrition/foods/flaxseeds?utm_source=ReadNext)

[READ MORE](https://www.healthline.com/nutrition/foods/flaxseeds?utm_source=ReadNext)

- [image-link](https://www.healthline.com/health-news/baby-foods-who-nutritional-guidelines?utm_source=ReadNext)

[Most Baby Foods In the U.S. Don’t Meet Nutritional Guidelines: What to Know](https://www.healthline.com/health-news/baby-foods-who-nutritional-guidelines?utm_source=ReadNext)

[A new study found that 60% of baby foods in the U.S. don't meet nutritional guidelines set by the World Health Organization (WHO). Many foods were low…](https://www.healthline.com/health-news/baby-foods-who-nutritional-guidelines?utm_source=ReadNext)

[READ MORE](https://www.healthline.com/health-news/baby-foods-who-nutritional-guidelines?utm_source=ReadNext)

- [image-link](https://www.healthline.com/health-news/artificial-sweetener-erythritol-blood-clot-risk?utm_source=ReadNext)

[A Common Low-Calorie Sweetener May Raise Blood Clotting Risk](https://www.healthline.com/health-news/artificial-sweetener-erythritol-blood-clot-risk?utm_source=ReadNext)

[A recent study presents evidence of a connection between the artificial sweetener erythritol and an increased risk of blood clots. After consuming…](https://www.healthline.com/health-news/artificial-sweetener-erythritol-blood-clot-risk?utm_source=ReadNext)

[READ MORE](https://www.healthline.com/health-news/artificial-sweetener-erythritol-blood-clot-risk?utm_source=ReadNext)

- [image-link](https://www.healthline.com/health-news/keto-diet-may-raise-cholesterol-harm-gut-health?utm_source=ReadNext)

[Keto Diet May Raise 'Bad' LDL Cholesterol, Reduce ‘Good’ Gut Bacteria](https://www.healthline.com/health-news/keto-diet-may-raise-cholesterol-harm-gut-health?utm_source=ReadNext)

[A new study compared the effects of a keto diet and a diet low in added sugars and found the keto diet was associated with raised "bad" cholesterol…](https://www.healthline.com/health-news/keto-diet-may-raise-cholesterol-harm-gut-health?utm_source=ReadNext)

[READ MORE](https://www.healthline.com/health-news/keto-diet-may-raise-cholesterol-harm-gut-health?utm_source=ReadNext)

- [image-link](https://www.healthline.com/health-news/processed-red-meat-dementia-risk?utm_source=ReadNext)

[Red Meat Raises Dementia Risk, but Nuts and Beans May Have a Protective Effect](https://www.healthline.com/health-news/processed-red-meat-dementia-risk?utm_source=ReadNext)

[A new study found a link between processed red meat and dementia risk. The saturated fat and preservatives in processed meats might contribute to this…](https://www.healthline.com/health-news/processed-red-meat-dementia-risk?utm_source=ReadNext)

[READ MORE](https://www.healthline.com/health-news/processed-red-meat-dementia-risk?utm_source=ReadNext)

- [image-link](https://www.healthline.com/health-news/healthy-diet-less-sugar-biological-aging?utm_source=ReadNext)

[Eating a Healthy Diet with Less Sugar May Slow Signs of Biological Aging](https://www.healthline.com/health-news/healthy-diet-less-sugar-biological-aging?utm_source=ReadNext)

[Eating a healthy diet that is low in sugar may help slow signs of biological aging, a new study suggests. Here's why.](https://www.healthline.com/health-news/healthy-diet-less-sugar-biological-aging?utm_source=ReadNext)

[READ MORE](https://www.healthline.com/health-news/healthy-diet-less-sugar-biological-aging?utm_source=ReadNext)

- [image-link](https://www.healthline.com/health-news/nfl-brothers-travis-jason-kelce-mix-cereal?utm_source=ReadNext)

[NFL Brothers Travis and Jason Kelce Launching New Cereal ‘Kelce Mix’: What to Know](https://www.healthline.com/health-news/nfl-brothers-travis-jason-kelce-mix-cereal?utm_source=ReadNext)

[NFL players Travis and Jason Kelce have teamed up with General Mills to launch a new breakfast cereal, "Kelce Mix," which is a unique blend of the…](https://www.healthline.com/health-news/nfl-brothers-travis-jason-kelce-mix-cereal?utm_source=ReadNext)

[READ MORE](https://www.healthline.com/health-news/nfl-brothers-travis-jason-kelce-mix-cereal?utm_source=ReadNext)


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