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Edible Seeds

There are some seeds which are edible. These Edible Seeds are highly nutritious, packed with healthy fats, protein, vitamins, and minerals. Provided here are nutritional values, optimal consumption methods, and other pertinent information about some of the important commonly found edible seeds which are liked and consumed worldwide. Edible seeds are naturally occurring nutrients which are cost effective and easily available. These are easily digestible and easily absorbable nutrients if consumed in optimum quantities in prescribed manner. Edible Seeds which are discussed here are listed below in two lists each in alphabetical order. One list includes the edible seeds which are kept dried and consumed raw either directly or with water or milk as per choice while another list include the edible seeds (often called Beans or Peas) which are consumed as sprouts or as cooked and prepared as pulse or curries and then consumed preferably in lunch or dinner. However depending on preparation, these seeds can be consumed in a variety of ways.

List1: Edible Seeds which are kept dried and consumed raw

  1. Blackberry Seeds
  2. Caraway Seeds
  3. Cardamom Seeds
  4. Carom Seeds (Ajwain)
  5. Chia Seeds
  6. Cucumber Seeds
  7. Cumin Seeds
  8. Fennel Seeds
  9. Flax Seeds
  10. Hemp Seeds
  11. Poppy Seeds
  12. Pumpkin Seeds
  13. Quinoa Seeds
  14. Sesame Seeds
  15. Sunflower Seeds

List 2: Edible Seeds (Beans / Peas) which are consumed as sprouts or after cooked.

  1. Black Beans
  2. Black-eyed peas
  3. Chickpeas
  4. Fava Beans
  5. Kidney Beans
  6. Lima Beans
  7. Pigeon Peas
  8. Pinto Beans
  9. Split Peas
  10. Soya Seeds (Soyabean Seeds)

List 3: Edible Seeds – Dry Fruits and Nuts.

There are some Dry Fruits and Nuts which come under the category of edible seeds. Click on the link below to get the details of such edible seeds with other dry fruits and nuts.

1. Blackberry Seeds: Nutritional Values and Consumption Details

Nutritional Values of Blackberry Seeds (per 100g):

  • Calories: ~350 kcal
  • Protein: ~12g
  • Fat: ~10g (primarily omega-3 and omega-6 fatty acids)
  • Carbohydrates: ~70g
  • Dietary Fiber: ~20g
  • Calcium: ~60mg
  • Magnesium: ~80mg
  • Potassium: ~220mg
  • Vitamin C: ~2mg
  • Antioxidants: High (helps reduce oxidative stress)

Suitable Time and Ways to Consume Blackberry Seeds

  • Morning: Blend ground seeds into smoothies or oatmeal for added fiber.
  • Snacks: Mix into energy bars or trail mixes.
  • Cooking: Use as a topping for yogurt, salads, or baked goods.
  • For Skin Care: Make a scrub with powdered seeds for exfoliation.

Eatables to Avoid with Blackberry Seeds

  • Avoid combining with dairy products immediately to prevent potential digestion issues.
  • Limit pairing with highly acidic fruits (like oranges) to avoid acidity.

Prescribed Quantity

  • Adults: 1–2 teaspoons (5–10g) daily.
  • Children: ½–1 teaspoon (2–5g) daily.

When to Avoid Consuming Blackberry Seeds

  • During Digestive Issues: Seeds are high in fiber and may aggravate conditions like diarrhea or irritable bowel syndrome (IBS).
  • In Case of Seed Allergy: Avoid if you are allergic to blackberry seeds or related seeds.

Other Tips/Advice

  • Grind seeds before consuming to enhance nutrient absorption.
  • Store in an airtight container in a cool, dry place to maintain freshness.
  • Blackberry seeds are rich in polyphenols, which may help improve heart health and reduce inflammation.
  • Use sparingly in detox drinks to promote cleansing and hydration.

2. Caraway Seeds: Nutritional Values and Consumption Details

Nutritional Values of Caraway Seeds (per 100g):

  • Calories: ~333 kcal
  • Protein: ~19.8g
  • Fat: ~14.6g (mostly healthy fats)
  • Carbohydrates: ~49.9g
  • Dietary Fiber: ~38g
  • Calcium: ~689mg
  • Iron: ~16.2mg
  • Magnesium: ~258mg
  • Potassium: ~1351mg
  • Vitamin C: ~21mg
  • Antioxidants: High (beneficial for reducing oxidative stress)

Suitable Time and Ways to Consume Caraway Seeds

  • Morning: Add a teaspoon to warm water or tea to aid digestion.
  • Meals: Use as a spice for soups, bread, curries, and roasted vegetables.
  • Snacks: Sprinkle over salads or yogurt for a tangy flavor.

Eatables to Avoid with Caraway Seeds

  • Avoid combining with strong acidic foods like lemon juice, as it may overpower the subtle flavor.
  • Refrain from excessive use alongside other diuretic foods (e.g., celery or asparagus) to prevent dehydration.

Prescribed Quantity

  • Adults: 1–2 teaspoons (5–10g) daily.
  • Children: ½ teaspoon (2–3g) daily.

When to Avoid Consuming Caraway Seeds

  • During Pregnancy: High doses might lead to uterine contractions, so consult a doctor before use.
  • In Case of Gallbladder Issues: The seeds can stimulate bile production, which might aggravate gallstones.
  • Allergic Reaction: Avoid if allergic to plants in the Apiaceae family (e.g., fennel, dill).

Other Tips/Advice

  • Store in an airtight container in a cool, dark place to maintain aroma and freshness.
  • Use sparingly in herbal teas to soothe bloating and flatulence.
  • Caraway seeds are beneficial for respiratory health and can help alleviate coughs when brewed into tea.
  • They are a great source of fiber and help support digestive health when consumed regularly.

3. Cardamom Seeds: Nutritional Values and Consumption Details

Nutritional Values of Cardamom Seeds (per 100g)

  • Calories: ~311 kcal
  • Protein: ~10.8g
  • Fat: ~6.7g
  • Carbohydrates: ~68.5g
  • Dietary Fiber: ~28g
  • Calcium: ~383mg
  • Iron: ~13.97mg
  • Magnesium: ~229mg
  • Potassium: ~1119mg
  • Vitamin C: ~21mg
  • Antioxidants: High (supports cellular protection and detoxification).

Suitable Time and Ways to Consume Cardamom Seeds

  • Morning: Chew a few seeds after meals to improve digestion and freshen breath.
  • Teas: Add to herbal tea or green tea for flavor and digestive benefits.
  • Cooking: Use as a spice in sweet and savory dishes, including desserts, curries, and rice.

Eatables to Avoid with Cardamom Seeds

  • Avoid mixing with very spicy foods if you have a sensitive stomach, as it may cause discomfort.
  • Limit pairing with excessively sugary foods, as it may overshadow its flavor.

Prescribed Quantity

  • Adults: 3–5 seeds (approximately 1–2g) daily.
  • Children: 1–2 seeds daily.

When to Avoid Consuming Cardamom Seeds

  • Gallbladder Problems: May increase bile production, potentially aggravating gallstones.
  • Allergic Reactions: Avoid if allergic to cardamom or related spices.
  • During Surgery: Avoid large quantities before surgery, as cardamom may interfere with blood clotting.

Other Tips/Advice

  • Store in a cool, airtight container to retain the aroma and taste.
  • Use cardamom seeds in warm milk or water with honey for a soothing drink that aids sleep.
  • Regular use can help reduce bad breath, prevent bloating, and support heart health.
  • Cardamom seeds are often used in traditional medicine to alleviate nausea and improve respiratory health.

4. Carom Seeds (Ajwain): Nutritional Values and Consumption Details

Nutritional Values of Carom Seeds (per 100g):

  • Calories: ~305 kcal
  • Protein: ~15g
  • Fat: ~25g (mostly healthy fats)
  • Carbohydrates: ~43g
  • Dietary Fiber: ~11g
  • Calcium: ~300mg
  • Iron: ~15mg
  • Potassium: ~1500mg
  • Thymol (Active Compound): ~1-2% (responsible for medicinal properties)
  • Vitamins: B-complex vitamins, small amounts of Vitamin C.

Suitable Time and Ways to Consume Carom Seeds

  • Morning: Consume 1/2 teaspoon with warm water on an empty stomach to aid digestion and boost metabolism.
  • Post-Meal: Chew a pinch of seeds to relieve bloating and indigestion.
  • Cooking: Add as a spice in curries, bread, or savory snacks to enhance flavor and improve digestion.
  • For Cold Relief: Brew into a tea or mix with honey and warm water.

Eatables to Avoid with Carom Seeds

  • Avoid combining with milk or milk-based products, as it may cause acidity for some individuals.
  • Limit usage with spicy or fried foods, as the combination can be harsh on sensitive stomachs.

Prescribed Quantity

  • Adults: 1/2 to 1 teaspoon (2–5g) daily.
  • Children: 1/4 teaspoon (1–2g) daily.

When to Avoid Consuming Carom Seeds

  • During Pregnancy: Excessive consumption may lead to uterine contractions. Consult a doctor for safe usage.
  • In Cases of Gastritis: Overuse may irritate the stomach lining.
  • If Allergic: Avoid if you have a known allergy to carom seeds or related spices.

Other Tips/Advice

  • Store in an airtight container to retain freshness.
  • Roasting the seeds enhances their flavor and effectiveness.
  • For weight management, mix carom seeds with cumin seeds and fennel in equal proportions for a digestion-boosting tea.
  • Use in moderation to avoid side effects like nausea or heartburn.

5. Chia Seeds: Nutritional Values and Consumption Details

Nutritional Values of Chia Seeds (per 100g):

  • Calories: ~486 kcal
  • Protein: ~16.5g
  • Fat: ~30.7g (including Omega-3 and Omega-6 fatty acids)
  • Carbohydrates: ~42.1g
  • Dietary Fiber: ~34.4g
  • Calcium: ~631mg
  • Iron: ~7.7mg
  • Magnesium: ~335mg
  • Potassium: ~407mg
  • Vitamin B1 (Thiamine): ~0.62mg
  • Vitamin B3 (Niacin): ~8.83mg
  • Antioxidants: High (helps reduce inflammation and oxidative stress).

Suitable Time and Ways to Consume Chia Seeds

  • Morning: Add 1–2 tablespoons to smoothies, yogurt, or oatmeal for a nutrient boost.
  • Snacks: Use in chia pudding or energy bars for healthy snacking.
  • Baking: Include in bread, muffins, or pancakes as a nutritious ingredient.
  • Hydration: Soak in water for 15–30 minutes to create a gel-like texture and consume as a refreshing drink.

Eatables to Avoid with Chia Seeds

  • Avoid combining with high-fiber meals, as excessive fiber intake may cause digestive discomfort.
  • Limit pairing with dehydrating substances like caffeine or alcohol.

Prescribed Quantity

  • Adults: 1–2 tablespoons (10–20g) daily.
  • Children: 1 teaspoon daily.

When to Avoid Consuming Chia Seeds

  • Low Blood Pressure: Avoid excessive intake, as chia seeds may reduce blood pressure further.
  • Digestive Issues: Large quantities may cause bloating or discomfort in individuals with sensitive stomachs.
  • Allergies: Avoid if allergic to chia seeds or related foods.
  • Swallowing Difficulties: Always soak chia seeds before consumption to avoid choking hazards.

Other Tips/Advice

  • Store in an airtight container in a cool, dry place to maintain freshness.
  • Soaking chia seeds enhances digestibility and nutrient absorption.
  • Ideal for those following vegan, gluten-free, or low-carb diets.
  • Rich in Omega-3 fatty acids, chia seeds support heart and brain health.
  • Regular consumption may aid weight management, blood sugar control, and hydration.

6. Cucumber Seeds: Nutritional Values and Consumption Details

Nutritional Values of Cucumber Seeds (per 100g):

  • Calories: ~400 kcal
  • Protein: ~15g
  • Fat: ~35g (primarily healthy fats)
  • Carbohydrates: ~30g
  • Dietary Fiber: ~6g
  • Calcium: ~120mg
  • Magnesium: ~250mg
  • Potassium: ~400mg
  • Vitamin E: ~3mg
  • Phytosterols: ~700mg (supports heart health)

Suitable Time and Ways to Consume Cucumber Seeds

  • Morning: Blend into smoothies or sprinkle on yogurt for an energy boost.
  • Midday Snack: Eat roasted seeds as a healthy snack.
  • Cooking: Add to salads, soups, or baked goods for texture and nutrients.
  • For Skin Health: Grind seeds and mix with water or honey to make a paste for topical application.

Eatables to Avoid with Cucumber Seeds

  • Avoid pairing with highly acidic foods (e.g., citrus fruits) to prevent stomach discomfort.
  • Limit combination with excessively salty snacks to avoid bloating.

Prescribed Quantity

  • Adults: 1–2 tablespoons (10–15g) daily.
  • Children: 1 tablespoon (5–10g) daily.

When to Avoid Consuming Cucumber Seeds

  • During Kidney Issues: High potassium content may not be suitable for individuals with kidney disorders.
  • In Cases of Indigestion: If you experience bloating or gas, reduce or avoid consumption.
  • Allergies: Avoid if you have a known allergy to cucumbers or seeds.

Other Tips/Advice

  • Roast seeds lightly to enhance flavor and digestibility.
  • Store in a cool, dry place to prevent spoilage.
  • Cucumber seeds are rich in antioxidants and are excellent for skin and hair health when consumed regularly.
  • Use in detox drinks to support hydration and detoxification.

7. Cumin Seeds: Nutritional Values and Consumption Details

Nutritional Values of Cumin Seeds (per 100g):

  • Calories: ~375 kcal
  • Protein: ~17.8g
  • Fat: ~22.3g
  • Carbohydrates: ~44.2g
  • Dietary Fiber: ~10.5g
  • Calcium: ~931mg
  • Iron: ~66.4mg
  • Magnesium: ~366mg
  • Potassium: ~1788mg
  • Phosphorus: ~499mg
  • Vitamin A: ~64 IU
  • Vitamin C: ~7.7mg
  • Antioxidants: High (beneficial for reducing inflammation).

Suitable Time and Ways to Consume Cumin Seeds

  • Morning: Add a pinch of cumin seeds to warm water for detox and better digestion.
  • Cooking: Use as a spice in curries, soups, rice dishes, and roasted vegetables.
  • Snacks: Sprinkle roasted cumin powder on salads or chaats for flavor and health benefits.

Eatables to Avoid with Cumin Seeds

  • Avoid pairing with acidic foods like tomatoes or citrus in large quantities, as it may trigger acidity.
  • Limit with excessively spicy meals, which may over-stimulate digestion and cause discomfort.

Prescribed Quantity

  • Adults: 1–2 teaspoons daily (whole seeds or powder).
  • Children: ½ teaspoon daily.

When to Avoid Consuming Cumin Seeds

  • Low Blood Sugar: Cumin may further lower blood sugar levels; caution for those on diabetes medication.
  • Pregnancy: Excessive consumption may induce uterine contractions; consult a doctor.
  • Allergies: Avoid if allergic to cumin or related spices.

Other Tips/Advice

  • Toast cumin seeds lightly before use to enhance their flavor and aroma.
  • Store in an airtight container in a cool, dark place to retain freshness and potency.
  • Drinking cumin water (jeera water) can help with weight loss and digestion.
  • Regular intake supports gut health, immune function, and detoxification.
  • Use in moderation, as overconsumption may lead to heartburn or acidity.

8. Fennel Seeds: Nutritional Values and Consumption Details

Nutritional Values of Fennel Seeds (per 100g):

  • Calories: ~345 kcal
  • Protein: ~15.8g
  • Fat: ~14.9g
  • Carbohydrates: ~52.3g
  • Dietary Fiber: ~39.8g
  • Calcium: ~1196mg
  • Iron: ~18.5mg
  • Magnesium: ~385mg
  • Potassium: ~1694mg
  • Phosphorus: ~487mg
  • Vitamin C: ~21mg
  • Vitamin A: ~135 IU
  • Antioxidants: High (good for reducing inflammation and oxidative stress).

Suitable Time and Ways to Consume Fennel Seeds

  • After Meals: Chew 1 teaspoon of fennel seeds to aid digestion and freshen breath.
  • Tea: Boil fennel seeds in water to make herbal tea, soothing for bloating and gas.
  • Cooking: Use in curries, bread, and desserts for flavor.
  • Snacks: Sprinkle on roasted nuts or salads for a refreshing touch.

Eatables to Avoid with Fennel Seeds

  • Avoid combining with milk-based desserts if consumed in excess, as it might cause bloating.
  • Excess sugar: Pairing with sugary dishes may counteract its digestive benefits.

Prescribed Quantity

  • Adults: 1–2 teaspoons daily.
  • Children: ½ teaspoon daily.

When to Avoid Consuming Fennel Seeds

  • Pregnancy: Excessive intake may affect hormonal balance; consume moderately.
  • Low Blood Pressure: Fennel can lower blood pressure further, so monitor intake.
  • Allergies: Avoid if allergic to fennel or related spices.

Other Tips/Advice

  • Store fennel seeds in an airtight container in a cool, dry place to preserve flavor.
  • Fennel seed water (saunf water) is excellent for detoxification and weight management.
  • Regular consumption helps in improving digestion, reducing bloating, and alleviating menstrual cramps.
  • Use fennel seeds as a natural remedy for bad breath and to enhance appetite.
  • Overconsumption may lead to mild nausea or sensitivity to sunlight; consume in moderation.

9. Flax Seeds: Nutritional Values and Consumption Details

Nutritional Values of Flax Seeds (per 100g):

  • Calories: ~534 kcal
  • Protein: ~18.3g
  • Fat: ~42.2g (includes healthy omega-3 fatty acids)
  • Carbohydrates: ~28.9g
  • Dietary Fiber: ~27.3g
  • Calcium: ~255mg
  • Iron: ~5.7mg
  • Magnesium: ~392mg
  • Phosphorus: ~642mg
  • Potassium: ~813mg
  • Vitamin B1 (Thiamine): ~1.6mg
  • Antioxidants: High (lignans that promote hormone balance and reduce inflammation).

Suitable Time and Ways to Consume Flax Seeds

  • Morning: Add ground flax seeds to smoothies or oatmeal for energy and fiber.
  • Snacks: Mix with yogurt or sprinkle on salads for added crunch and nutrition.
  • Baking: Use as an egg substitute (1 tablespoon ground flaxseed + 3 tablespoons water).
  • Raw: Consume 1–2 teaspoons directly with water for better digestion.

Eatables to Avoid with Flax Seeds

  • Avoid pairing with excessively oily or fried foods, as the high-fat content can lead to indigestion.
  • Limit intake with foods rich in oxalates (e.g., spinach) if prone to kidney stones.

Prescribed Quantity

  • Adults: 1–2 tablespoons daily (ground flaxseed preferred for better absorption).
  • Children: 1 teaspoon daily.

When to Avoid Consuming Flax Seeds

  • Pregnancy: Consult a doctor, as high lignan content may affect hormones.
  • Breastfeeding: Avoid excess consumption to prevent potential hormonal interference.
  • Allergies: Avoid if allergic to flaxseeds or related plants.
  • Blood Clotting Issues: Flax seeds may thin blood; use cautiously with anticoagulants.

Other Tips/Advice

  • Always grind flax seeds before consuming, as whole seeds may pass through the digestive system undigested.
  • Store in an airtight container in the refrigerator to prevent the oil from becoming rancid.
  • Drinking plenty of water is recommended to aid fiber absorption and prevent bloating.
  • Flaxseed oil is an excellent addition to salads but should not be used for cooking due to low heat stability.
  • Regular consumption may support heart health, weight management, and improved digestion.

10. Hemp Seeds: Nutritional Values and Consumption Details

Nutritional Values of Hemp Seeds (per 100g):

  • Calories: ~553 kcal
  • Protein: ~31.6g
  • Fat: ~48.8g (includes omega-3 and omega-6 fatty acids in a healthy ratio)
  • Carbohydrates: ~8.7g
  • Dietary Fiber: ~4g
  • Calcium: ~70mg
  • Iron: ~8mg
  • Magnesium: ~700mg
  • Phosphorus: ~1650mg
  • Potassium: ~1200mg
  • Vitamin E: ~0.8mg
  • Zinc: ~9.9mg

Suitable Time and Ways to Consume Hemp Seeds

  • Morning: Add to smoothies, oatmeal, or yogurt for a protein boost.
  • Midday Snacks: Sprinkle on salads, soups, or avocado toast.
  • Baking: Mix into energy bars, muffins, or granola for added nutrition.
  • Raw: Eat 1–2 tablespoons directly or mix with water for a creamy texture.

Eatables to Avoid with Hemp Seeds

  • Avoid combining with sugary snacks or high-sodium foods to maintain a balanced nutritional profile.
  • Highly processed oils: May interfere with the absorption of hemp seed fats.

Prescribed Quantity

  • Adults: 2–3 tablespoons daily.
  • Children: 1–2 teaspoons daily.

When to Avoid Consuming Hemp Seeds

  • Allergies: Avoid if allergic to hemp or cannabis-derived products.
  • Drug Testing: Hemp seeds contain trace amounts of THC (tetrahydrocannabinol); while very low, it might cause concerns in sensitive cases.
  • Digestive Issues: Limit intake if prone to diarrhea due to the high-fat content.

Other Tips/Advice

  • Store in a cool, dry place or refrigerate to maintain freshness and prevent oils from turning rancid.
  • Hemp seed oil is excellent for dressings but unsuitable for high-heat cooking.
  • They are a complete protein source, making them ideal for vegetarians, vegans, and athletes.
  • Regular consumption supports heart health, brain function, and healthy skin due to high omega fatty acids.
  • Choose hulled hemp seeds for easy digestion and better nutrient absorption.

11. Poppy Seeds: Nutritional Values and Consumption Details

Nutritional Values of Poppy Seeds (per 100g):

  • Calories: ~525 kcal
  • Protein: ~18g
  • Fat: ~41g (mainly healthy unsaturated fats)
  • Carbohydrates: ~28g
  • Dietary Fiber: ~20g
  • Calcium: ~1438mg
  • Iron: ~9.8mg
  • Magnesium: ~347mg
  • Phosphorus: ~870mg
  • Potassium: ~719mg
  • Zinc: ~7.9mg
  • Vitamin B6: ~0.25mg
  • Thiamine (Vitamin B1): ~0.85mg

Suitable Time and Ways to Consume Poppy Seeds

  • Morning: Mix into smoothies, oatmeal, or yogurt for energy.
  • Baking: Use in muffins, bread, or cakes as a flavor enhancer.
  • Cooking: Incorporate into curries, gravies, or salads for texture and taste.
  • Raw or Roasted: Sprinkle on salads or desserts.

Eatables to Avoid with Poppy Seeds

  • Avoid consuming with alcohol, as both can affect the nervous system.
  • Excessive sugar: Over-sweetening recipes may reduce the health benefits.

Prescribed Quantity

  • Adults: 1–2 teaspoons per day.
  • Children: 1 teaspoon or less per day.

When to Avoid Consuming Poppy Seeds

  • Allergies: Avoid if allergic to poppy seeds or related seeds.
  • Medication Sensitivity: May interact with certain drugs; consult a doctor if on sedatives or painkillers.
  • Pregnancy and Breastfeeding: Limit intake unless approved by a healthcare professional.
  • Drug Testing: Trace amounts of opiates may show up in sensitive drug tests.

Other Tips/Advice

  • Store in an airtight container in a cool, dry place to retain freshness.
  • Toasting enhances flavor and improves digestibility.
  • Soak before grinding for use in pastes or sauces.
  • Rich in calcium and magnesium, they promote bone health and relaxation.
  • Moderate consumption supports digestive health and helps in relieving constipation.
  • Use only in recommended amounts to avoid any side effects from excessive intake.

12. Pumpkin Seeds: Nutritional Values and Consumption Details

Nutritional Values of Pumpkin Seeds (per 100g):

  • Calories: ~560 kcal
  • Protein: ~30g
  • Fat: ~49g (mostly unsaturated fats)
  • Carbohydrates: ~14g
  • Dietary Fiber: ~6g
  • Magnesium: ~550mg
  • Phosphorus: ~1174mg
  • Potassium: ~809mg
  • Iron: ~8.8mg
  • Zinc: ~7.9mg
  • Copper: ~1.3mg
  • Vitamin E: ~2.2mg

Suitable Time and Ways to Consume Pumpkin Seeds

  • Morning: Add to smoothies, oatmeal, or breakfast bowls for energy.
  • Snacks: Eat roasted or seasoned pumpkin seeds as a mid-day snack.
  • Salads: Sprinkle raw or roasted seeds on salads for added crunch.
  • Baking: Incorporate into bread, muffins, or cookies.
  • Cooking: Use in soups, curries, or as a topping for pasta and rice dishes.

Eatables to Avoid with Pumpkin Seeds

  • Avoid combining with excessive salt to prevent bloating or water retention.
  • Limit pairing with high-fat foods to avoid caloric overload.

Prescribed Quantity

  • Adults: 1–2 tablespoons (15–30g) daily.
  • Children: 1 tablespoon or less daily.

When to Avoid Consuming Pumpkin Seeds

  • Digestive Issues: Avoid if prone to diarrhea or an upset stomach.
  • Allergies: Individuals allergic to seeds or nuts should consult a doctor before consumption.
  • Excessive Consumption: Overeating may cause bloating or flatulence due to high fiber content.

Other Tips/Advice

  • Store in an airtight container in a cool, dark place to prevent rancidity.
  • Roasting lightly enhances the flavor and makes them more enjoyable.
  • A good source of magnesium, they support heart health and bone strength.
  • Zinc content boosts immunity and improves skin health.
  • Combine with other seeds for a nutritious seed mix.
  • Always chew well to aid digestion and nutrient absorption.

13. Quinoa Seeds: Nutritional Values and Consumption Details

Nutritional Values of Quinoa Seeds (per 100g, cooked):

  • Calories: ~120 kcal
  • Protein: ~4.1g
  • Fat: ~1.9g (mostly unsaturated fats)
  • Carbohydrates: ~21.3g
  • Dietary Fiber: ~2.8g
  • Magnesium: ~64mg
  • Phosphorus: ~152mg
  • Potassium: ~172mg
  • Iron: ~1.5mg
  • Zinc: ~1.1mg
  • Vitamin B1 (Thiamine): ~0.1mg
  • Folate: ~42mcg

Suitable Time and Ways to Consume Quinoa Seeds

  • Breakfast: Use as a base for porridge or mixed with yogurt and fruits.
  • Lunch/Dinner: Replace rice with quinoa as a side dish or in salads.
  • Snacks: Incorporate into energy bars or granola.
  • Baking: Add quinoa flour to baked goods for added nutrition.
  • Soups and Stews: Add cooked quinoa for a nutrient boost.

Eatables to Avoid with Quinoa Seeds

  • Avoid pairing with high-sodium foods to maintain balanced sodium levels.
  • Limit consumption with high-fat dressings that can negate the health benefits.

Prescribed Quantity

  • Adults: ½–1 cup (43–86g cooked) per meal.
  • Children: ¼–½ cup (21–43g cooked) per meal.

When to Avoid Consuming Quinoa Seeds

  • Allergies: Rare, but individuals allergic to quinoa should avoid it.
  • Kidney Stones: Contains oxalates, which may contribute to kidney stone formation.
  • Excessive Consumption: May lead to bloating or stomach discomfort due to high fiber content.

Other Tips/Advice

  • Always rinse quinoa before cooking to remove saponins, which can make it taste bitter.
  • A complete protein source, it is ideal for vegetarians and vegans.
  • Helps regulate blood sugar levels, making it suitable for diabetics.
  • Store uncooked quinoa in an airtight container in a cool, dry place.
  • Cooked quinoa can be refrigerated for up to 5 days for meal prep.
  • Perfect for gluten-free diets as it is naturally gluten-free.

14. Sesame Seeds: Nutritional Values and Consumption Details

Nutritional Values of Sesame Seeds (per 100g, raw):

  • Calories: ~573 kcal
  • Protein: ~17g
  • Fat: ~49g (majority unsaturated fats)
  • Carbohydrates: ~23g
  • Dietary Fiber: ~11.8g
  • Calcium: ~975mg
  • Magnesium: ~351mg
  • Phosphorus: ~629mg
  • Potassium: ~468mg
  • Iron: ~14.6mg
  • Zinc: ~7.8mg
  • Vitamin B1 (Thiamine): ~1.2mg
  • Vitamin E: ~0.3mg

Suitable Time and Ways to Consume Sesame Seeds

  • Breakfast: Sprinkle on oatmeal, smoothies, or yogurt.
  • Lunch/Dinner: Use in salads, stir-fries, or as a garnish for soups and curries.
  • Snacks: Add to homemade granola, energy bars, or roasted for a quick bite.
  • Baking: Incorporate into bread, muffins, or cookies.
  • Oil: Use sesame oil for cooking or drizzling over dishes.

Eatables to Avoid with Sesame Seeds

  • Avoid combining with high-sodium snacks to prevent excess salt intake.
  • Limit with high-fat, deep-fried foods as it can lead to excessive calorie consumption.

Prescribed Quantity

  • Adults: 1–2 tablespoons (14–28g) per day.
  • Children: 1 tablespoon (14g) per day.

When to Avoid Consuming Sesame Seeds

  • Allergies: People with sesame seed allergies should completely avoid them.
  • Kidney Stones: Contains oxalates, which may worsen the risk of stone formation.
  • Diarrhea: Excess consumption may cause stomach upset due to high fiber and fat content.

Other Tips/Advice

  • Toast sesame seeds lightly to enhance flavor and digestibility.
  • Black sesame seeds are slightly richer in nutrients compared to white ones.
  • Great source of calcium for bone health, especially for vegans and vegetarians.
  • Use sesame seed paste (tahini) as a spread or dressing base.
  • Store seeds in an airtight container in a cool, dark place to prevent rancidity.
  • Ideal for promoting healthy skin, hair, and cardiovascular health due to antioxidant properties.

15. Sunflower Seeds: Nutritional Values and Consumption Details

Nutritional Values Sunflower Seeds (per 100g, raw):

  • Calories: ~584 kcal
  • Protein: ~20.8g
  • Fat: ~51.5g (majority unsaturated fats)
  • Carbohydrates: ~20g
  • Dietary Fiber: ~8.6g
  • Calcium: ~78mg
  • Magnesium: ~325mg
  • Phosphorus: ~660mg
  • Potassium: ~645mg
  • Iron: ~6.8mg
  • Zinc: ~5mg
  • Vitamin E: ~35.2mg (high in antioxidants)
  • Vitamin B6: ~1.3mg
  • Folate: ~238mcg

Suitable Time and Ways to Consume Sunflower Seeds

  • Breakfast: Add to cereals, smoothies, or yogurt.
  • Snacks: Eat roasted sunflower seeds for a healthy snack.
  • Lunch/Dinner: Sprinkle over salads, soups, or mix into rice and grain dishes.
  • Baking: Use in bread, muffins, or granola bars.
  • Oil: Sunflower oil can be used for cooking or as a salad dressing.

Eatables to Avoid with Sunflower Seeds

  • Avoid pairing with highly processed snacks to maintain a healthy balance.
  • Limit intake with salty or sugary foods to avoid excessive sodium or calorie intake.

Prescribed Quantity

  • Adults: 1–2 tablespoons (15–30g) per day.
  • Children: 1 tablespoon (15g) per day.

When to Avoid Consuming Sunflower Seeds

  • Allergies: People with sunflower seed allergies should avoid them.
  • High Calorie Intake: Overeating may lead to weight gain.
  • Kidney Concerns: High phosphorus content may not be suitable for individuals with kidney issues.

Other Tips/Advice

  • Roasting sunflower seeds enhances flavor but opt for unsalted versions to control sodium.
  • Store in an airtight container in a cool, dry place to prevent rancidity.
  • Excellent source of Vitamin E, beneficial for skin health and reducing inflammation.
  • Ideal for heart health due to its unsaturated fat content.
  • Pair with dried fruits or nuts for a balanced snack mix.
  • Soak raw sunflower seeds overnight to improve digestibility and nutrient absorption.

List 2 here provides about the details of the edible seeds which are consumed by either soaking overnight, as sprouts or after cooking it properly. Provided below with further details and other insights about each of these edible seeds which are also called beans and peas.

1.     Black Beans: Nutritional Values and Other Details

Nutritional Values of Black Beans (per 100g, cooked)

  • Calories: ~132 kcal
  • Protein: ~8.9g
  • Fat: ~0.5g
  • Carbohydrates: ~23.7g
  • Dietary Fiber: ~8.7g
  • Calcium: ~27mg
  • Iron: ~2.1mg
  • Magnesium: ~70mg
  • Potassium: ~355mg
  • Folate (Vitamin B9): ~120mcg
  • Antioxidants: High (anthocyanins and polyphenols)

Suitable Time and Ways to Consume Black Beans

  • Lunch/Dinner: As part of soups, stews, or curries.
  • Snacks: In salads or as roasted black beans.
  • Breakfast: In wraps or with scrambled eggs.
  • Smoothies: Blend cooked black beans for a creamy texture and protein boost.

Eatables to Avoid with Black Beans

  • Avoid combining with high-sodium foods, as it can increase bloating.
  • Pairing with excessive dairy may reduce the absorption of certain nutrients.

Prescribed Quantity

  • Adults: 1 cup (150g) per serving, 3–4 times a week.
  • Children: ½ cup (75g) per serving, 2–3 times a week.

When to Avoid Consuming Black Beans

  • Gastrointestinal Sensitivity: Avoid during active digestive disorders like IBS due to their high fiber content.
  • Kidney Problems: Limit intake if advised to reduce potassium consumption.
  • Allergies: Rare but possible allergic reactions to legumes.

Other Tips/Advice

  • Soak beans overnight before cooking to reduce cooking time and improve digestibility.
  • Adding spices like cumin or ginger can help minimize gas and bloating.
  • Black beans are a great plant-based protein source for vegans and vegetarians.
  • Excellent for heart health due to their high fiber and antioxidant content.
  • Store cooked black beans in an airtight container in the fridge for up to 3 days or freeze for longer storage.
  • Pair with vitamin C-rich foods (like tomatoes or lemon) to enhance iron absorption.

2.     Black-Eyed Peas: Nutritional Values and Other Details

Nutritional Values of Black-eyed Peas (per 100g, cooked):

  • Calories: ~116 kcal
  • Protein: ~7.7g
  • Fat: ~0.4g
  • Carbohydrates: ~20.8g
  • Dietary Fiber: ~6.6g
  • Calcium: ~24mg
  • Iron: ~2.5mg
  • Magnesium: ~46mg
  • Potassium: ~278mg
  • Folate (Vitamin B9): ~209mcg
  • Vitamin A: ~12 IU

Suitable Time and Ways to Consume Black-eyed Peas

  • Lunch/Dinner: As part of curries, soups, or stews.
  • Snacks: In salads or as a roasted snack.
  • Breakfast: Black-eyed pea pancakes or fritters.
  • Side Dish: Serve with rice, quinoa, or flatbreads.

Eatables to Avoid with Black-Eyed Peas

  • Avoid pairing with excessive fats like creamy sauces to prevent heaviness.
  • Minimize use with processed meats to maintain their heart-healthy profile.

Prescribed Quantity

  • Adults: 1 cup (150g) per serving, 2–3 times a week.
  • Children: ½ cup (75g) per serving, 2 times a week.

When to Avoid consuming Black-eyed Peas

  • Gastrointestinal Disorders: Limit consumption if you have bloating or gas issues, as they are high in fiber.
  • Low-Fiber Diet Needs: Avoid if advised to reduce fiber intake during certain medical conditions.
  • Allergies: Rare but possible allergy to legumes or pulses.

Other Tips/Advice

  • Soak overnight and cook thoroughly to enhance digestion and reduce anti-nutrients.
  • Adding spices like asafoetida, cumin, or ginger can help minimize bloating.
  • Ideal for maintaining blood sugar levels due to their low glycemic index.
  • Great for vegetarians and vegans as a protein source.
  • Store cooked black-eyed peas in an airtight container in the refrigerator for up to 3 days.
  • Pair with leafy greens or citrus fruits to improve iron absorption.

3.     Chickpeas: Nutritional Values and Other Details

Nutritional Values of Chickpeas (per 100g, cooked):

  • Calories: ~164 kcal
  • Protein: ~8.9g
  • Fat: ~2.6g
  • Carbohydrates: ~27.4g
  • Dietary Fiber: ~7.6g
  • Calcium: ~49mg
  • Iron: ~2.9mg
  • Magnesium: ~48mg
  • Potassium: ~291mg
  • Folate (Vitamin B9): ~172mcg
  • Vitamin C: ~1.3mg

Suitable Time and Ways to Consume Chickpeas

  • Lunch/Dinner: In curries, stews, or mixed salads.
  • Snacks: Roasted or spiced chickpeas as a healthy snack.
  • Breakfast: Mashed into spreads like hummus or in savory pancakes.
  • Side Dish: Served with rice, couscous, or quinoa.

Eatables to Avoid with Chickpeas

  • Avoid combining with high-fat sauces or dairy-based creams to prevent excessive calorie intake.
  • Minimize pairing with acidic foods like citrus during cooking as it may harden the chickpeas.

Prescribed Quantity

  • Adults: 1 cup (150g) per serving, 3–4 times a week.
  • Children: ½ cup (75g) per serving, 2–3 times a week.

When to Avoid consuming Chickpeas

  • Digestive Issues: Avoid excessive intake if prone to bloating or gas due to their high fiber content.
  • Low-Fiber Diets: Not recommended for individuals with temporary low-fiber diet requirements.
  • Allergies: Rare allergy to legumes or pulses should be taken into account.

Other Tips/Advice

  • Soak dried chickpeas overnight and cook thoroughly to enhance digestibility and nutrient availability.
  • Combine with spices like cumin, turmeric, or ginger to reduce bloating.
  • Pair with leafy greens, tomatoes, or lemon juice to boost iron absorption.
  • Use chickpea flour (besan) as a gluten-free alternative for baking or making flatbreads.
  • Store cooked chickpeas in the refrigerator for up to 3 days or freeze for longer use.
  • Ideal for heart health and weight management due to their high fiber and protein content.

4.     Fava Beans: Nutritional Values and Other Details

Nutritional Values of Fava Beans (Per 100 grams, cooked):

  • Calories: 110 kcal
  • Protein: 7.6 grams
  • Carbohydrates: 19.7 grams
  • Dietary Fiber: 5.4 grams
  • Fat: 0.4 grams
  • Folate: 40% of the daily value (DV)
  • Iron: 14% of the DV
  • Potassium: 10% of the DV
  • Magnesium: 10% of the DV
  • Vitamin B6: 5% of the DV
  • Phosphorus: 12% of the DV

Suitable Time and Ways to Consume:

  • Fava beans can be consumed during lunch or dinner.
  • They can be boiled, roasted, or sautéed and added to soups, stews, or salads.
  • Soaking the beans overnight and cooking them thoroughly enhances digestibility.

Eatables to Avoid with Fava Beans:

  • Avoid combining fava beans with heavy dairy products or iron supplements to prevent digestive discomfort or reduced nutrient absorption.

Prescribed Quantity:

  • The recommended daily intake is about 75–100 grams (roughly 1/2 to 1 cup), depending on dietary requirements.

When to Avoid consuming Fava Beans:

  • Individuals with G6PD deficiency (favism) should strictly avoid fava beans, as they can trigger hemolytic anemia.
  • Those with digestive sensitivity should consume them in moderation.

Other Tips/Advice:

  • Soak fava beans for 8–10 hours and cook them thoroughly to improve digestibility and reduce anti-nutrients.
  • Remove the outer skin for better taste and texture.
  • Fava beans are an excellent source of plant-based protein and fiber, making them beneficial for heart health, weight management, and blood sugar regulation.

5. Kidney Beans: Nutritional Values and Other Details

Nutritional Values of Kidney Beans (Per 100 grams, cooked):

  • Calories: 127 kcal
  • Protein: 8.7 grams
  • Carbohydrates: 22.8 grams
  • Dietary Fiber: 6.4 grams
  • Fat: 0.5 grams
  • Folate: 33% of the daily value (DV)
  • Iron: 11% of the DV
  • Potassium: 9% of the DV
  • Magnesium: 9% of the DV
  • Manganese: 12% of the DV
  • Vitamin B6: 6% of the DV

Suitable Time and Ways to Consume Kidney Beans:

  • Kidney beans are best consumed during lunch or dinner as part of a balanced meal.
  • They can be used in soups, stews, salads, or curries.
  • Soaking them overnight and cooking thoroughly is essential to remove natural toxins like lectins.
  • Popular dishes include chili, rajma curry, and bean salads.

Eatables to Avoid with Kidney Beans:

  • Avoid pairing kidney beans with highly acidic foods, like vinegar or citrus-heavy dishes, as it may interfere with nutrient absorption.
  • Combining with excessive fatty or fried items can also slow digestion.
  • Additionally, avoid pairing them with foods rich in tannins, such as tea or wine, as they may hinder nutrient absorption.

Prescribed Quantities:

  • The recommended daily intake is 50–75 grams (about 1/2 cup cooked) as part of a balanced diet, depending on individual protein and calorie needs.

When to Avoid consuming Kidney Beans:

  • Kidney beans should be avoided if they are not thoroughly cooked, as they contain phytohemagglutinin, a toxin that can cause severe gastrointestinal discomfort.
  • Individuals with kidney disorders or gout should limit intake due to their high purine content.
  • Individuals with digestion issues should consume it in moderate quantity and only once or twice a week.

Other Tips/Advice:

  • Always soak kidney beans for 6–8 hours and cook them for at least 30–40 minutes to neutralize toxins and improve digestibility.
  • Avoid canned kidney beans with added sodium; rinse well if using canned varieties.
  • Kidney beans are an excellent source of plant-based protein and fiber, supporting heart health, digestion, and blood sugar control.

6.     Lima Beans: Nutritional Values and Other Details

Nutritional Values of Lima Beans (Per 100 grams, cooked):

  • Calories: 115 kcal
  • Protein: 7.8 grams
  • Carbohydrates: 20.2 grams
  • Dietary Fiber: 7.0 grams
  • Fat: 0.4 grams
  • Folate: 23% of the daily value (DV)
  • Iron: 12% of the DV
  • Potassium: 10% of the DV
  • Magnesium: 10% of the DV
  • Phosphorus: 13% of the DV
  • Vitamin B6: 6% of the DV

Suitable Time and Ways to Consume Lima Beans:

  • Lima beans are best consumed during lunch or dinner.
  • They can be added to soups, stews, casseroles, or salads.
  • Mashed lima beans can be used as a dip or spread.
  • They pair well with herbs like rosemary, thyme, or parsley and can also be roasted as a snack.
  • Ensure lima beans are properly soaked and cooked to remove harmful compounds.

Eatables to Avoid with Lima Beans:

  • Avoid consuming lima beans with high-fat or fried foods to maintain their nutritional integrity.
  • Also, avoid pairing with high-sugar foods, as this can reduce their impact on blood sugar regulation.

Prescribed Quantities:

  • A daily serving of 50–75 grams (approximately 1/2 cup cooked) is recommended, depending on dietary requirements.

When to Avoid Consuming Lima Beans:

  • Avoid if you have allergies to legumes.
  • Individuals with digestive sensitivities or IBS may need to consume in moderation.
  • Raw or undercooked lima beans should never be consumed due to the presence of linamarin, a toxic compound.

Other Tips/Advice:

  • Always soak lima beans for 8–10 hours and cook them thoroughly to neutralize linamarin and enhance digestibility.
  • Combine with whole grains, such as quinoa or brown rice, for a complete protein profile.
  • Lima beans are an excellent source of complex carbohydrates and fiber, supporting digestive health and stabilizing blood sugar levels.
  • Store dried lima beans in a cool, dry place to preserve freshness.

7.     Pigeon Peas: Nutritional Values and Other Details

Nutritional Values of Pigeon Peas (Per 100 grams, cooked):

  • Calories: 142 kcal
  • Protein: 6.8 grams
  • Carbohydrates: 23.2 grams
  • Dietary Fiber: 5.1 grams
  • Fat: 0.6 grams
  • Iron: 15% of the daily value (DV)
  • Magnesium: 14% of the DV
  • Potassium: 13% of the DV
  • Phosphorus: 10% of the DV
  • Folate: 20% of the DV
  • Vitamin B6: 5% of the DV

Suitable Time and Ways to Consume Pigeon Peas:

  • Pigeon peas are ideal for lunch or dinner.
  • They are commonly used in soups, stews, curries, and dals.
  • They can also be added to rice dishes like khichdi or used to make patties and fritters.
  • Pigeon peas pair well with spices like turmeric, cumin, and coriander, enhancing their flavor and digestibility.

Eatables to Avoid with Pigeon Peas:

  • Avoid combining pigeon peas with high-fat fried foods or excessive dairy products, as it may impact digestion.
  • Also, reduce salt when cooking pigeon peas to retain their nutritional benefits.

Prescribed Quantities:

  • A daily serving of 50–75 grams (about 1/2 cup cooked) is sufficient for most adults, depending on their protein and calorie needs.

When to Avoid Consuming Pigeon Peas:

  • Avoid if you have allergies to legumes.
  • Individuals prone to kidney stones should moderate their intake, as pigeon peas contain oxalates.
  • Avoid consuming raw or undercooked pigeon peas, as they may cause indigestion.

Other Tips/Advice:

  • Soak pigeon peas for 6–8 hours before cooking to reduce cooking time and improve nutrient absorption.
  • Combine with whole grains like millet or rice for a balanced meal.
  • Pigeon peas are a rich source of plant-based protein, making them an excellent choice for vegetarians and vegans.
  • Store dried pigeon peas in an airtight container in a cool, dry place for extended shelf life.

8.     Pinto Beans: Nutritional Values and Other Details

Nutritional Values of Pinto Beans (Per 100 grams, cooked):

  • Calories: 143 kcal
  • Protein: 9.0 grams
  • Carbohydrates: 26.0 grams
  • Dietary Fiber: 9.0 grams
  • Fat: 0.5 grams
  • Iron: 15% of the daily value (DV)
  • Magnesium: 13% of the DV
  • Potassium: 11% of the DV
  • Phosphorus: 10% of the DV
  • Folate: 25% of the DV
  • Vitamin B6: 6% of the DV

Suitable Time and Ways to Consume Pinto Beans:

  • Pinto beans are best consumed during lunch or dinner.
  • They can be used in soups, stews, burritos, salads, and chili. Refried pinto beans are a popular preparation in Mexican cuisine.
  • They pair well with spices such as cumin, paprika, and garlic, and are a perfect match for rice or flatbreads.

Eatables to Avoid with Pinto Beans:

  • Avoid pairing pinto beans with excessively fatty or sugary foods to maintain their nutritional balance.
  • Consuming them alongside heavy dairy products may slow digestion for some individuals.

Prescribed Quantities:

  • A daily serving of 50–75 grams (about 1/2 cup cooked) is recommended, depending on dietary needs and activity levels.

When to Avoid Consuming Pinto Beans:

  • If you have legume allergies or sensitivities.
  • People prone to gout or kidney stones should limit intake due to purine content.
  • Avoid raw or undercooked beans, as they contain lectins, which can be toxic.

Other Tips/Advice:

  • Soak beans for 6–8 hours before cooking to reduce cooking time and improve digestibility.
  • Add a pinch of asafoetida or bay leaves while cooking to reduce bloating or gas.
  • Pinto beans are an excellent source of plant-based protein, making them ideal for vegetarians and vegans.
  • Store dried beans in a cool, dry place in airtight containers for long-term use.

9.     Split Peas: Nutritional Values and Other Details

Nutritional Values of Split Peas (Per 100 grams, cooked):

  • Calories: 118 kcal
  • Protein: 8.3 grams
  • Carbohydrates: 21.1 grams
  • Dietary Fiber: 8.3 grams
  • Fat: 0.4 grams
  • Iron: 9% of the daily value (DV)
  • Magnesium: 11% of the DV
  • Potassium: 9% of the DV
  • Phosphorus: 10% of the DV
  • Folate: 16% of the DV
  • Vitamin B1 (Thiamine): 12% of the DV

Suitable Time and Ways to Consume Split Peas:

  • Split peas are ideal for lunch or dinner and can be used to prepare soups, stews, dals, or purees.
  • They are also excellent in curries or as a thickening agent for broths and sauces.
  • Split pea soup with vegetables is a hearty and nutritious meal.
  • Pair them with rice or whole grains for a complete protein source.

Eatables to Avoid with Split Peas:

  • Avoid consuming split peas with heavy cream-based dishes, as it may cause indigestion for some people.
  • Combining them with other gas-producing foods like cabbage or beans might increase bloating.

Prescribed Quantities:

  • A daily serving of 50–75 grams (about 1/2 cup cooked) is sufficient for most individuals, depending on dietary needs.

When to Avoid Consuming Split Peas:

  • If you have legume allergies or sensitivities.
  • People prone to bloating or gas should moderate their intake.
  • Avoid if you have conditions like irritable bowel syndrome (IBS) that may be triggered by legumes.

Other Tips/Advice:

  • Soak split peas for 4–6 hours before cooking to reduce cooking time and improve digestion.
  • Cooking them with spices like cumin or ginger can help reduce bloating.
  • Store split peas in airtight containers in a cool, dry place to maintain freshness.
  • They are a great choice for vegetarians and vegans as a plant-based protein source.

10. Soya Seeds (Soyabean Seeds): Nutritional Values and Other Details

Nutritional Values of Soya Seeds (Per 100 grams, cooked):

  • Calories: 173 kcal
  • Protein: 16.6 grams
  • Carbohydrates: 9.9 grams
  • Dietary Fiber: 6 grams
  • Fat: 9 grams
  • Iron: 29% of the daily value (DV)
  • Magnesium: 15% of the DV
  • Potassium: 15% of the DV
  • Phosphorus: 19% of the DV
  • Folate: 15% of the DV
  • Calcium: 10% of the DV

Suitable Time and Ways to Consume Soya Seeds:

  • Soya seeds are highly versatile and can be consumed at any time of the day.
  • Use them in salads, stir-fries, soups, or curries.
  • Soya milk, tofu, and soy protein powders are great breakfast or snack options.
  • They can be roasted and eaten as a snack or added to baked goods like bread and muffins.
  • Soy flour can be used as a healthy ingredient in various recipes.

Eatables to Avoid with Soya Seeds:

  • Avoid consuming soya seeds with excessive sugar or salt, as these diminish their health benefits.
  • Pairing them with highly acidic foods can cause digestive discomfort.

Prescribed Quantities:

  • An average daily intake of 50–70 grams of cooked soya seeds is ideal for most individuals, depending on their protein needs.

When to Avoid Consuming Soya Seeds:

  • Avoid if you have soy allergies or intolerances.
  • People with thyroid conditions should consume in moderation, as soya contains goitrogens.
  • Individuals with kidney stones or uric acid-related issues should limit soya seed intake.

Other Tips/Advice:

  • Soak soya seeds overnight before cooking to enhance digestibility and reduce cooking time.
  • Opt for organic or non-GMO soya seeds to avoid potential exposure to pesticides or genetically modified organisms.
  • Incorporate fermented soya products like tempeh or natto into your diet for added probiotics.
  • Store dried soya seeds in an airtight container in a cool, dry place to keep them fresh for longer.

FAQs about Edible Seeds

Click the above link to read the Frequently Asked Questions people generally enquire about Edible Seeds.

For edible seeds, provided here a comprehensive view of their nutritional content, benefits, and best practices for consumption, helping readers understand how to incorporate them into a balanced diet for optimal health benefits.