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Our bulk department carries a number of seeds that are often eaten like nuts and used in recipes like nuts. However, they have their own unique attributes that give added value.


In general, seeds keep much longer than most nuts in their original state. Once ground, however, seeds go rancid very quickly. Flax seeds are a good example: After grinding, they should be refrigerated immediately and used within 3 or 4 days.

Did you know?

Nature’s protective coating on hard-shelled seeds, such as flax seeds, prevents the body from absorbing nutrients. To get maximum nutrition, grind them into a powder with a coffee grinder or seed mill before eating.

Seed Characteristics and Yield




Flax (brown & gold)

Full of fiber and the richest plant source of omega-3 fatty acids, flax seeds are a nutritious addition to breads, cereals, salads, cookies and smoothies. They can also be used as a substitute for fat in recipes. Use 3 tablespoons of ground flax seed for every 1 tablespoon butter or cooking oil. There are two types available, brown and gold. Nearly identical nutritionally, the brown have a deeper, nuttier flavor, while gold flax seeds are milder.

1 pound = 2-2/3 cups

Pumpkin Seeds

Called pepitas in Spanish, pumpkin seeds are commonly eaten roasted as a snack or used in casseroles, salads, soups and some breads. They have a rich peanutlike flavor.

1 pound = 2-1/2 cups

Sesame Seeds (black or white)

Toasting brings out the nutty flavor in these flat, tear-shaped seeds. A good source of copper and magnesium, sesame seeds also provide much-needed calcium, fiber and iron. Sprinkle on homemade breads or cookies before baking, use them to garnish stirfries or salads, or grind with a little oil to make tahini.

1 pound = 3 cups

Sunflower Seeds

Delicious raw or toasted, eaten as a snack or added to sandwiches, salads, cakes and breads. Available hulled, raw, dry roasted and salted, or seasoned with tamari.

1 pound = 3-1/2 cups