The Top Seeds for Weight Loss

When it comes to the best seeds for weight loss, you have a lot of options. Learn about hemp seeds, pumpkin seeds, and more.

pumpkin seeds on a black surface

Looking for foods to help you lose weight? Are you eating vegetarian or vegan?

If you want to know more about  weight-loss seeds, including hulled hemp seeds and lotus seeds, take a look at this list. Also learn about the many other health benefits that these seeds provide.

Small yet powerful, seeds offer a filling combo of protein, fiber, and healthy fats. Stock up on these tasty varieties, store them to maximize freshness, and enjoy often! These super seeds are nourishing and delicious.

Now, let’s take a look at the top seeds for weight loss.

Pumpkin seeds

Also known as pepitas, these in-season, chewy green seeds have a lightly sweet, nutty taste.

Per Tablespoon, they offer about 14 percent of your daily phosphorus need—this mineral works with calcium to build strong bones and teeth.

You also get 5 percent of your daily protein need and 4 percent of your daily iron. Buy roasted pumpkin seeds or lightly salted ones. You can see that pumpkin seeds offer many benefits in addition to weight loss!

How to eat them

Pumpkin seeds are especially good in a mole sauce or as a topping for a Greek yogurt parfait, smoothie bowl, or soup. You can also make pumpkin soup or energy balls with the seeds.

Recipe: Pumpkin Soup

In a pot, bring 3 cups broth, 2 cups pumpkin puree, ½ cup chopped onion, and 1 clove minced garlic to a boil; reduce heat to low and simmer, 30 minutes.

Puree with an immersion blender; simmer, 30 minutes. Top with roasted pumpkin seeds; serve.

A bowl of food sitting on top of a wooden table

Sesame seeds

Sesame seeds have a rich, nutty taste and delicate crunch, and come in brown (unhulled), black, white, and red hues. They’re one of the best seeds for weight loss.

Per Tablespoon, hulled hemp seeds contain almost 4 grams of heart-healthy mono- and polyunsaturated fats and only a little saturated fat.

And the seeds provide several key minerals, including potassium. Give brown sesame seeds or black sesame seeds a try.

How to eat them

The seeds are especially good as a finishing touch in stir-fries or as a crunchy coating for mushrooms, tofu, or chicken. You can use sesame seeds to make sesame-mushroom bites, too! And you can add them to fried rice and baked tofu.

Recipe: Sesame-Breaded Mushrooms

In a pan over medium heat, sauté mushroom slices in a thin layer of broth until liquid is mostly absorbed. Dip mushrooms in egg, then coat with a mixture of sesame seeds, bread crumbs, garlic powder, and Italian seasoning.

Bake at 425° Fahrenheit on a greased cookie sheet, flipping once, until cooked through, 6–9 minutes. Serve with honey mustard.

chia seeds being poured on a white surface

Hemp seeds

Ever thought about eating hemp seeds for weight loss? Sometimes called hemp hearts, these cream-colored seeds have a subtle crunch and nutty taste, and they contain all nine of the essential amino acids we need to build muscle.

Hemp seeds provide 3 grams protein per Tablespoon, as well as soluble and insoluble fiber to keep your digestive system humming. Purchase plain hemp seeds or chipotle-flavored ones!

How to eat them

Hemp seeds taste delicious mixed into a salad or muffin recipe, or as an ice-cream topping. You can also use them to make energy bars or as a topping for a smoothie bowl.

Recipe: Hemp-Banana-Blueberry Smoothie

Blend hemp seeds with plain kefir, frozen banana, frozen blueberries, almond butter, and cinnamon.

Person holding a plant seedling

Lotus seeds

These may very well be the new “it” seed! Dried lotus seeds are growing in popularity, and for good reason: An ounce provides about 10 percent of your daily protein need, plus 8 percent of your daily potassium.

How to eat them

Eat the seeds roasted, or add them to soup. You can buy plain seeds or flavored popped ones!

More seeds

Other healthy seeds for weight loss include flax seeds, chia seeds, and sunflower seeds.

All of these seeds are beneficial for healthy digestion, as they are great sources of fiber. Additionally, eating proper amounts of fiber can help prevent certain chronic diseases.

seeds for weight loss listicle

Seed storage

Wondering how to prep and store seeds for weight loss? Use these tips to get the best taste from seeds.

Choose them

When shopping for healthy seeds to eat, you may want to hit the bulk section if you need only a small quantity. After all, seeds go rancid quickly due to their oils.

For larger quantities, pre-packaged tends to be a better deal.

Store them

Cold temperatures help keep seeds fresh longer. Store in a sealed bag in the fridge for up to six months or in the freezer for up to a year.

Roast them

Recipe: Roasted Lotus Seeds

Roast seeds to improve flavor: Preheat oven to 350° Fahrenheit. Place seeds on rimmed cookie sheet in a single layer and bake until golden, stirring occasionally, 5–10 minutes.

Final thoughts

When it comes to the best seeds for weight loss, you have many options. These include pumpkin seeds, hemp seeds, and lotus seeds.

A version of this article originally appeared on

When it comes to healthy seeds for weight loss, you have a lot of options. Learn about pumpkin seeds, hemp seeds and hearts, pumpkin seeds and more.

I’d love to hear from you! What are your favorite seeds for weight loss?

Plant-Based Eating |

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