Nutrition Tier Lists: Seeds

Seeds. The often forgotten about food group is finally getting it's day in the sun. Just don't leave them there too long, or they may sprout and you'll have a completely different nutritional experience on your hands. While seeds are usually overlooked and assumed as just snacks or seasonings, today we're gonna find out if we've all been taking them for granted.
What I Would Change:
1. There are 42g of Carbohydrates in Chia Seeds, not 31g
2. Lentils should have probably been in the Bean Tier List, where they would have been given a solid A-Tier placement. However, even if they remained on this list, in hindsight, I would move them up to the A-Tier here as well.
All nutrient data is pulled from the USDA's National Nutrient Database for Standard Reference.
Introducing: Seeds - 0:00
Chia Seed - 1:56
Fenugreek - 3:28
Flax Seed - 4:11
Hemp Seed - 5:12
Lentil (Read Description) - 6:17
Lotus Seed - 7:30
Poppy Seed - 8:18
Pumpkin Seed - 8:49
Safflower Seed - 9:25
Sesame Seed - 10:00
Sunflower Seed - 10:53
Watermelon Seed - 11:49
Conclusion - 12:22
#seeds #nutrition #nutritiontierlist #diet #vegan #vegetarian #calories

[@stygianoatman]

With chia seeds, how come you say there's 34g of fiber per 100g, but 31g carbs per 100g? Fiber is a carb, so it cannot exceed total carbs. Unless that number is separate, but I kind of doubt chia seeds have that much. They should be keto, not a lot of carbs other than fiber in there.

[@Talon_Fitness]

Apparently I accidentally put the same number for Fat and Carbs. Its supposed to be 42g of carbohydrates in Chia Seeds. Unfortunately some things like this slip between the cracks even after double checking.

[@TheTraveler980]

@@Talon_Fitness You can put text bubbles over to correct yourself in certain spots... I think.

[@Mohamad0311]

@@TheTraveler980 chill

[@Talon_Fitness]

If I can I haven't learned how to do it yet. Because pretty much every video has one thing I would do that for

[@TheTraveler980]

@@Talon_Fitness At least you won't need to do re-uploads.

[@MapacheOculto]

Lentils got robbed, they are used in completely different ways to the other seeds in this list, in particular because of it being low in calories. You never would eat a whole plate of pumpkin seeds (or you probably shouldn't unless you are hiking or something like it). It'd made sense comparing them to other legumes...though yeah that would be mean repeats.

[@Vincent89297]

His method of judging protein content is flawed. Lentils have by far the best protein/calorie ratio on this list. Unless you're at risk of starvation, lentils are the way to go in terms of protein.

[@ross3015]

Right? I love a couple spoons of flax or hemp on my oatmeal or salad, but I'm not eating cups of them for dinner like I am with lentils. Especially for vegans, they're such a great source of nutrients that are otherwise difficult to get.

[@stephanief5794]

i would never eat a whole plate of pumpkin seeds? you ever made roasted pumpkins seeds while you’re carving pumpkins???

[@MapacheOculto]

@@stephanief5794 nope xd

[@Appaddict01]

@@stephanief5794 They’re so good the bowl was gone in one day.😂

[@509catchEmAll]

I’m a chef and I’d love to see the breakdown you do for spices.

[@Glenoz_]

I think the majority of spices aren’t really all that significantly healthy or unhealthy, but there are some exceptions like turmeric

[@OmarAli-mp1ln]

@@Glenoz_ Keep in mind the spices would be compared amongst one another, so the nutritional breakdown may not be the main goal/focus but rather the antioxidant, anti-inflammatory, antitumorigenic, anticarcinogenic, and glucose- and cholesterol-lowering benefits as well as properties that affect cognition and mood, etc. He could easily change the scope if needed.

[@louismeiering4555]

@@Glenoz_ yep, same for herbs... herbs do contain alot of essential oils and other stuff that can be extremely healthy, but its not as important as micros and macros.

[@marlcoaster8494]

Yes pls

[@BD-nt3ee]

There are huge variations between spices when it comes to antoxydants, but other than that I guess you are right :)

[@kaarlows]

Really would like a future video on oils. And because of how they can be used, to be considered for cooking and for consuming raw/dressing.

[@racebiketuner]

Great suggestion!

[@cat_city2009]

I'm also in favor of an oils video.

[@kaarlows]

@Quincy Verhoef LOL, do you cook or eat without any oil? What nonsense is that?

[@brucehitchcock3869]

Do not use veg oil . Check out the history and un health caused by seed oils .They oxidize too easily and ate basically like cottonseed oil . Industrial waste like flouride. Eat and be sick if u must ....

[@kaarlows]

@@brucehitchcock3869 Olive oil exists for millennia and it’s been thoroughly proven of it’s many health benefits. As well coconut oil. Blanket rule on vegetable oils doesn’t make sense at all. However, if you discuss on certain seed oils, than it can be debatable. Nonetheless, as with the vast majority of foods, it’s moderation in usage that determines the healthy aspects or not.

[@mazerumaze]

As a person who has grown up on Flaxseed as both a snack and a home remedy for stomach issues and with poppy seeds everywhere in desserts my grandma used to make, I'm really grateful for you shining some much needed light on those tiny natural suppliments.

[@divinejustice8359]

I love eating pumpkin seeds and sunflower seeds as snacks because they are indeed very healthy and nutritious. Thanks for sharing this video!

[@TheSilentMajorityNation]

Pumpkin seeds are underrated imo.

[@kyle_a_c2632]

Talon, I cannot express how much I appreciate these videos, please keep making them

[@BrownWithAFrown]

Just like all the videos you have presented us. I continue to rewatch them for my enjoyment and also to test myself. Thank you kind person for making such informal joyous content.

[@neptis3300]

You're the best and the most complete channel on nutrition that I have ever come across. Seriously. These videos provide as much value as all the books that I've read about nutrition, and I've read a few of them

[@paulman-nf9mw]

Honey honey, Talon Fitness posted a new food tier video!

[@novicehiker6897]

Too relatable

[@Barakon]

Speaking of honey, how about ranked arthropod tier list? With Apis Mellifera being the only kosher one. THE ONLY KOSHER ONE. I SHALL NOT SHILL FOR CORPORATIONS.

[@poopie6205]

Wife: Cool now go get some money for our family you beta

[@mightymoeish]

I simply have to disagree about pumpkin seeds. It is the highest source of magnesium of any food, and 68% of people are deficient in it. It had so many uses in the body, including being used to combat anxiety and depression.

[@gordonlekfors2708]

cheap clickbait thumbnail though. why put lentils at F when they aren't?

[@billrakowski9591]

Great video. You introduced me to some seeds I didn't know about. How about tackling mushrooms. There are a variety of mushrooms available now and many with their own unique nutritional profile.

[@jin2311]

Yes, The world of mushrooms is crazy, and many of their properties are still to be discovered

[@ansjiksksjsh222]

Just found your channel like 2 days ago and I’ve watched all you’re videos. This series is great

[@vsezaye]

It's awesome how I'm able to find new, amazing channels, with top tier information

[@edgarsnake2857]

This is another great overview of the subject at hand--seeds. Very informative. I've been putting your series of videos in a file that I use as an 'all I need to know about food' reference. It helps in my battle against the ill-advised foods that lurk on the edge of my will-power.

[@gopikrishna1454]

Can you share the playlist with us?

[@stephenlopez5915]

you are doing the world a service with this stuff my friend. i lift a lot but nutrition isnt my strong suit. this whole series is helping me streamline my diet

[@StayPrimal]

I'm a MASSIVE fan of your channel, really good work dude

[@health_insiders]

Such an important message about including more seeds in our diets. They provide so many beneficial nutrients and are easy to add to all kinds of meals. Thanks for the seed tier rankings - it makes choosing varieties to try easier. 🌱

[@Leodorant]

We need a tierlist of snacks going from C tier to Z tier :D Usually all of the foods you show are more or less healthy and nuances decide where they go on the list. How about almost exclusively bad foods, from which some may be acceptable ^^

[@lucasmforestier]

he would need about 50-70 snacks on there to actually work. After all, there’s 23 rows he could put each item in

[@dopex89]

I mean you can put popcorn in C and the rest in Z probably and be done with it 😂

[@linebrunelle1004]

don't eat crap. no worries

[@Andreas-tq7it]

Such an awsome channel! I would love to see similar videos about spices, grains and herbs.

[@Bugman82]

Pretty crazy how just a couple tablespoons of hulled hemp seeds provide such a large source of important minerals that can be a bit more difficult to acquire on a mostly plant-based diet. They are perfect in smoothies and oatmeal.

[@cameronbethea123]

You really do need to soak them though, even though there are a lot of minerals in seeds on paper, most of these minerals won't actually be absorbed in the gut because of phytic acid, lectins, and oxalate. It's most effective to soak them in a slightly acidic medium, because acidic environments activate the seed's natural phytase enzymes. What I do is use 2 cups water: 1 cup seeds/grain/beans, and 1 tbs of either lemon juice or vinegar per cup of water, then leave the mixture to soak for 24 hours, drain and rinse.

[@ExileTSuccess]

​@@cameronbethea123what if we will consume the seeds in the form of powder?

[@spookylittlebat5208]

@@ExileTSuccessAnd what if they’re sprouted? 🧐

[@ExileTSuccess]

@@spookylittlebat5208 I am sure it won't be unhealthy 🙂

[@Andres-bz9by]

Hey Talon! I really love your videos. They contain extremely useful and helpful amounts of information, and your organization and presentation skills are high quality as well. I think a great video to add to your collection would be one that ranks the various different cooking oils that we typically (or not-so-typically) use. This is something I find myself wondering often while I am cooking - "what is the healthiest cooking oil/butter I could be using?". It is used in almost all cooking, and thus we consume lots of it, but many of us are unfamiliar with it's health trade-offs. Thank you! xD

[@crolandw]

I just found your videos ranking all sorts of different foods, and let me first say, these are awesome and thank you. One thing that's interesting to me is the classification of different foods. I'm a farmer and I grow lentils and I would most definitely NOT include them as a seed, culinarily. They belong with the other legumes/beans. But, to each their own. I'm just glad they get a mention and I highly encourage people to eat them.

[@Talon_Fitness]

Read the description. Always a good thing to do if something doesn't make sense. In hindsight I agree with you, and Lentils should've been in the Beans list. But I'm not redoing two videos to fix a very simple to understand mistake.

[@crolandw]

​@Talon Fitness No and I certainly was not suggesting you do that. That's way too much work for a minor difference and that's a good differentiation in the description. I was more commenting on the fuzzy lines and differences in classifications that can be drawn when talking about these different "groups." Because realistically, you could lump all sorts of grains, legumes, seeds, and nuts all into a larger seed category, even though that would probably make for a painfully long video for what you're doing here and not make much sense from a nutrition standpoint. My comment was meant more as an appreciation of your work than a criticism, with a sprinkle of, "hmm you made my brain go in interesting directions."

[@evilevan9687]

I've been waiting my whole life for this video!

[@nariu7times328]

hiya, I am late but loving this series. I've had several digestive surgeries and have to re-learn how to eat and get vital nutrients. This is very helpful.

[@laurynasbudinas8552]

Just what I needed. Thank you very much sir

[@jerrymyers2178]

I appreciate your work. I am looking forward to a list on cereals & grains.

[@Poubom]

A dairy tier list would be super interesting. Love the vids!

[@sadrootbeer]

would cheese's be on that list too?

[@deedumeday518]

@@sadrootbeer of course

[@EdwardChen0]

I wouldn't mind a list just dedicated to cheeses

[@inevitablesound7465]

@@sadrootbeer cheese prolly should have its own list

[@aethylwulfeiii6502]

Whey would be the top. But then you would have to go and see different animals horse milk and goat milk and came milk are all commonly consumed.

[@outsideupside]

I'm looking forward to dairy products, spices, and condiments! But my #1 request is definitely starches. Pasta, rice, potatoes, and a whole lot of other options very common in our diets to discuss.

[@joegar47]

Another class video. Keep up the good work!

[@appolop8273]

Please cover the human organ, and foods that help our organs. Example, enlarge prostate, gallstones, fatty non-alcoholic liver, etc,... P.S. We all know your not a doctor, but your knowledge of food sources and what it does to our body, helps us alot. Thank You!

[@vruatsa]

If you want some information about this, I recommend taking a look at the book How not to die by Michael Greger.

[@avasapphic]

Love your tier lists, solid advice to seek out some new food!

[@partyboy2131]

OMG I JUST ASKED FOR THIS A COUPLE OD DAYS AGO, THANK YOU SO MUCH ❤️

[@mikaellandgren5802]

Love these videos, really well done!

[@oneheart19]

Thank you for your hard work gathering information to share. I'm plant-based and have high respect for seeds (nuts & spices too) and how much value they add to my diet. Every super seed on your list is in my fridge and used regularly in smoothies, salads and hot grain cereals. I almost always grind the flax and sesame seeds first. There is no seed texture in my smoothies.

[@richardsandoval4115]

Another great and thorough video. I am crossing my fingers for a seafood video.

[@linebrunelle1004]

that would be interesting and soooo needing details. don't eat anything caught or raised in Asia. shitty water doesn't even come close to describing it.

[@sarahdriedger4386]

Fenugreek seeds and leaves both have a lovely maple-y flavor, and can actually be used to make an imitation maple syrup! 'Weird Explorer" has a video on it

[@dewilew2137]

I’ve heard that fenugreek makes your sweat smell like maple syrup lol

[@mike_dolphin0611]

Great! Thank you! And I liked how you put the names underneath the pictures on the summary screenshot. Next, maybe fish? :)

[@ArjanSchonewilleaaj]

I like this series a lot. Like to see one tier list for thee!

[@gmax758]

Watching every one of these. We are learning so much without having to do our own research. Yay!! Thank you! Would you address sprouting and microgreens please.

[@Ghosdeadly]

Great freaking video dude

[@artistamisto]

Been mixing flax seeds along with cinnamon in my oatmeal since about 2017. Been soaking chia in a cup and drinking but stopped in '21, will have to get back into those. As well as the hemp seed, used to sprinkle that on top of the oatmeal. Recently got back into pumpkin seeds. Maybe I'll get back into sunflower too, though I like them unshelled...too much work otherwise. Never tried poppy or sesame straight, only when on a bun.

[@yogiyoda]

I'd like to see you do one for grains: Oatmeal, Quinoa, etc. Mention importance of processing levels: whole oat groat porridge vs instant oatmeal etc. Intact whole grains can be much healthier than highly processed grains. You should do all these comparisons based on calories not weight too

[@Spicy_Spores]

I adore your vids so much man, pls keep going.

[@joshuapinaula3765]

Love these videos! Sandwich Bread tier list please!

[@TasteOfButterflies]

You could do a tier list on caffeine sources: coffee, tea [black tea, green tea, matcha...], cacao [cocoa drink, cacao nibs, chocolate...], yerba maté... It's actually pretty crazy how so many different plants evolved to produce this one molecule.

[@carnivoroussarah]

I know, its good for you in small amounts. Nature also made cocaine. I love mother nature. ❤

[@dewilew2137]

@@carnivoroussarah not exactly. Humans made cocaine in a lab. Nature made the coca plant which contains the cocaine alkaloid. It was humans that isolated the alkaloid from the plant, and synthesized cocaine from it. The alkaloid itself is not anywhere near as strong of a drug as it is after human intervention.

[@prof7304]

Bro I'm always excited for your high quality Videos, but here in Germany it's midnight and I have to go to sleep. A comment and a like for the algorithm tho 👍 Tomorrow I'll watch it then

[@TaliaLestaCandal]

Loved the video! Please could you consider doing a video on tier list for different teas? :D

[@bitspieces5668]

Happy to say I finally found a tier list where I eat ALl the star seeds regularly!

[@MrDouglascalhoun]

can't wait til the grain list drops

[@879PC]

I'm so excited for the grain tier list and curious as to how you'll handle the different ways of being eating

[@Talon_Fitness]

Thats exactly why I've been putting it off for so long. I have no idea what should be included. The different grains in their more natural state. For example: wheat, barley, rye, oats, rice etc. Or more practical foods you would see in day to day life like white bread, wheat bread, whole grain, cereals, pastas etc. Maybe both.

[@879PC]

@@Talon_Fitness Personally I think the best way to maximize views while keeping it simple would be to make it a two parter with one focusing on grains in their "natural" state and one focusing on more "processed"/practical grains. This would unfortunately mean more work for you, especially in the editing bay. I'm also curious as to whether you would include things like Lentil or Chickpea pasta's in the "practical list." Regardless, I'm excited to see it when it comes out!

[@jakubkrepelka8564]

Really love these videos man! thanks a lot! Could you do different kinds of sweeteners next please? (e.g. corn sirup, maple sirup, chicory sirup, etc.) and also some artificial sweeteners too!

[@tomsimon6900]

Thank you so much for these videos!! ❤

[@kristijan8518]

First December would have been best day to update this.

[@plantbasedpixels]

I'm not sure if you made one yet, but a nuts tier list would be fantastic!

[@Form1214]

Great video visual really help well done mate

[@sarahj2743]

I would love to see the ranking for grape seeds. Love love the crunchy ,slightly bitter seeds in Concord grapes.

[@retrospectgaming8754]

this has got to be the most rapidly successful channel i have ever seen and its pretty clear why. thanks for the tips and education. keep that momentum

[@jeffreyfalcon243]

I literally was hoping he would make this video and it just popped up!

[@kingdonnie8313]

I love this channel

[@matteocevolani5885]

Personally, I am used to soaking lentils in water for a few hours prior to cooking, further reducing the phytic acid and lectin content. I think B tier is a bit on the stricter end, but as you said the other seeds on the list are pretty impressive. In general, though, it is very common where I live to remove antinutrients by soaking for a few hours.

[@bennytolkienfreund7182]

Seeds are awsome. I primarly eat vegan food and used to have some vitamine and mineral defitiancies. I had problem with hair loss and dry skin. Especially iron was a problem for me. I simply started throwing in basically every meal that I had seeds. Lately I had a blood test and I way literally everywhere in the recommended range. It worked very good for me!

[@robinsandquist]

Thanks for these informative videos! I eat a plant based diet and I really like to know the essentials for a healthy lifestyle. I appreciate the work you put down.

[@Vincent89297]

Note that unlike what he claims in this video, lentils are easily the best source of protein on this list due to their superior protein/calorie ratio.

[@robinsandquist]

@@Vincent89297 Figured that. But that's good, cause I've been living lentils the last 7 years.

[@Hibrnaldo]

Thank you! As a vegan I really appreciate this no BS style 👍

[@zerodrigues8600]

dairy tier list would be really great, keep up the great videos!

[@JPxKillz]

Glad you distinguish between ALA rich Omega-3s and the others. So many sources just say flax and chia are great from Omega-3 when in fact most people won't be able to meet their nutritionally needs bc they can't convert it into EPA & DHA.

[@tangerinetangerine4400]

Chia is great in overnight oats because it turns to jelly. ☺️

[@pash9516]

I would be so interested to see an edible (obviously) mushroom/fungi tier list! I'm not sure if that would be its own video or if it could fit in with another food group.

[@samuelefaccio6856]

Could you do a video about cereals? Wheat, quinoa, rice, black rice, oats… in this way we can look at the whole picture! Anyway great work, keep it up 😊

[@evancapar3174]

Really enjoy these videos! One on cheese would be cool!

[@MarkSmith-js2pu]

I lucked out and bought some flax seed meal last month. I’ve vowed to ALWAYS have some on hand from now on. I’ve hit all my weight and metabolic goals after about 18 months of low carb/keto/carnivore, so I now treat myself with vanilla ice cream, golden flax meal and Costco salad topper nightly. If my numbers start to suffer, I’ll stop all that.

[@Lampfaho]

It would be very interesting to see a take on fast foods! Thanks

[@xxcrysad3000xx]

Wow, I'm going to have to start consuming fewer of my calories from nuts and start getting them from seeds intead--their nutrition profile is outstanding.

[@remember2variate968]

I really like your videos!!

[@Djblois1]

You know what might be interesting if you do teared recipe lists when you are done with all of these? Like mix foods from the different lists. I know it would be more difficult but it would be very interesting if you could.

[@sidney6871]

This

[@williambianco2304]

love the videos! could you do one on grains?

[@MastaChafa]

Maybe you could make a video about grains like cocoa beans or coffee. I'm not sure if you have already included those in previous videos. Sorry. Great videos.

[@rocro4361]

"Seeds, they sure do exsist" So true lol, my family has a bunch of seeds packs that have passed their expiry dates by like a year lol

[@jacksonlane3390]

Thanks for the high quality content as always! Do you think you could do a video/videos breaking down different diets? Perhaps different cultural diets around the world but also veganism/carnivore/etc?

[@franklinbruce7121]

AWESOME video

[@ILikeVideos62]

Grains and tubers next? Thanks for the great vid!

[@parobg]

Great content.

[@Tea_Mist]

I would love to see a Tier list of things that focus on Brain/memory/nervous system health!

[@TrophFantatic]

Great video, hopefully grains in the works? (Steel cut Oats vs quinoa vs rolled oats)

[@mochi5159]

I would love to see next a Carbs tier list (rice, potatoes, pasta, cereals, etc) or a Fats tier list (oils, butter, etc) 😳

[@psychedelaholic]

I have a simple answer for you and anyone curious; carbohydrates are essentially just sugar(glucose) and when you eat any grain or processed refined carbohydrates your body converts it into sugar/glucose. The best source of carbohydrates you can consume are easily digested raw fruits and raw honey, their sugar comes in the form of fructose which is processed by only the liver. As for nutrition carbohydrates are a poor source of most vitamins, minerals, amino acids, and fibrous grains and processed carbs are damaging to the gut.

[@noah5291]

Don't listen to the butter sucking low carber above. You can literally live off potatoes (though you shouldn't) and many grains are nutrient rich and fiber rich (fiber reduces your risk of heart disease).

[@sephirothjc]

When you run out of foods for your tier lists, you could do some tier lists comparing popular foods from different categories to see how those compare.

[@CoachLexie]

Hi Talon, enjoying your content - quite a few surprises! How about doing seasonings and spices - fresh, dried and ground?

[@chris4728]

I’d like to see one about milks. Animal and plant varieties. And maybe non-meat animal products as a whole? Like all the dairy products and perhaps different kinds of eggs besides just chicken?

[@johnjohn0420]

Love the "top-Tier" clips,, Can you do one on Sprouts?

[@Fasyle]

Thanks for the content. Very helpful list. It would be nice to have the Fiber right before the carbs on videos like this where carbs will often be offset by fiber for the low-carb perspective.

[@bigbod4231]

lets gooo he's cranking these videos out

[@cryptorama287]

Great video .

[@Czikolo]

I beg for grain ranking now your videos are great !

[@nytrox84]

I always wait these with trepidation. Can you do it with Lettuce? I eat various kinds of Lettuce everyday; Romaine, radish, chicory, Endive, arugula.. I would love to see one made. Thank you so much!

[@baltazar8303]

great job

[@ChristopherMcLarenExperience]

Bro at some point could you do a vidoe on antioxidants and one on fats, I currently have barely any visability on either of those things, other than the points that you say in these videos, but I would love the whole picture on both of these areas. Thanks for the good work

[@eclipsedsonata]

Can't wait for the fish and seafood videos!

[@tysonfromm5397]

love the videos! would you do one on a great food options to form a complete protein for vegetarians and vegans? Not my cup of tea, but would be good to know for helping others. Thanks!

[@thridday]

I’m new. I would definitely love to see a carbohydrate tier list and a cooking fat tier list.

[@MegaRazaele]

Would love to see a seciton at the end of the videos that talk about which combinations of seeds would give most range of nutrients

[@harmonicliving3507]

Thanks man!