Protein Family
Culinary seeds are edible embryos harvested from flowering plants. They store the plant's energy reserves, which is why they're unusually dense in protein, healthy fats and micronutrients.
Protein values are per 100g of dry, uncooked ingredient. Actual values vary by variety and brand.
The family tree
A quick map of what belongs where. Click any linked ingredient to open its full guide — nutrition, cooking, buying, and recipes.
Complete protein in a soft, nutty seed. Sprinkle liberally.
Green pepitas — crunchy, mineral-dense, protein-packed.
Tiny, ancient, and the base of tahini's silky protein.
Sunflower seeds are small, nutty seeds with a mild flavour and a satisfying crunch. They are rich in plant protein, fibre and healthy fats, making them an easy vegetarian protein booster for salads, bowls, porridge, granola, breads and snacks. They are not a complete protein on their own, but they add useful texture, minerals and extra staying power to plant-forward meals.