Dietitian recommends adding seeds to meals for protein, fiber and healthy fats

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  A dietitian recommends adding a handful of seeds to meals and snacks to increase their nutritional value.

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  Seeds provide healthy unsaturated fats, plant-based protein and fiber, as well as vitamins and minerals.

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  Natalie Rizzo says seeds can be sprinkled over foods such as yogurt, oatmeal, salads and grain bowls.

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  Three tablespoons of hemp seeds contain about 10 grams of protein, while an ounce of pumpkin seeds has about 8 grams.

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  A 2-tablespoon serving of chia seeds provides 10 grams of fiber and around 6 grams of protein.

Who

Natalie Rizzo, a registered dietitian and TODAY nutrition editor, recommends adding seeds to meals.

What

She advises using seeds to add healthy fats, protein and fiber to meals and snacks.

When

The article was published on October 12, 2026.

Where

Seeds can be added to foods such as yogurt, oatmeal, salads and grain bowls.

Why

Seeds provide nutrients including unsaturated fats, plant-based protein and fiber.

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