{
  "source": "USDA FoodData Central, SR Legacy (released April 2019)",
  "retrieved": "2026-10-09",
  "foods": [
    {
      "slug": "hemp-hearts",
      "name": "Hemp hearts",
      "long": "Hemp hearts (hulled hemp seeds)",
      "fdcId": 170148,
      "fdcDescription": "Seeds, hemp seed, hulled",
      "source": "https://fdc.nal.usda.gov/food-details/170148/nutrients",
      "tbsp_g": 10,
      "per100g": {
        "protein": 31.6,
        "fiber": 4,
        "iron": 7.95,
        "magnesium": 700,
        "phosphorus": 1650,
        "sodium": 5,
        "copper": 1.6,
        "manganese": 7.6,
        "thiamin": 1.28,
        "folate": 110,
        "sat_fat": 4.6,
        "omega3_ala": 8.68,
        "fat": 48.8,
        "carbs": 8.67,
        "kcal": 553,
        "sugars": 1.5,
        "calcium": 70,
        "potassium": 1200,
        "zinc": 9.9,
        "vitamin_e": 0.8,
        "niacin": 9.2,
        "vitamin_b6": 0.6,
        "omega6_la": 27.5,
        "mono_fat": 5.4,
        "poly_fat": 38.1,
        "omega6_gla": 1.34
      }
    },
    {
      "slug": "chia-seeds",
      "name": "Chia seeds",
      "long": "Chia seeds, dried",
      "fdcId": 170554,
      "fdcDescription": "Seeds, chia seeds, dried",
      "source": "https://fdc.nal.usda.gov/food-details/170554/nutrients",
      "tbsp_g": null,
      "per100g": {
        "protein": 16.5,
        "fiber": 34.4,
        "iron": 7.72,
        "magnesium": 335,
        "phosphorus": 860,
        "sodium": 16,
        "copper": 0.924,
        "manganese": 2.72,
        "thiamin": 0.62,
        "folate": 49,
        "omega3_ala": 17.8,
        "sat_fat": 3.33,
        "fat": 30.7,
        "carbs": 42.1,
        "kcal": 486,
        "omega6_la": 5.84,
        "mono_fat": 2.31,
        "poly_fat": 23.7,
        "potassium": 407,
        "zinc": 4.58,
        "selenium": 55.2,
        "vitamin_e": 0.5,
        "niacin": 8.83,
        "calcium": 631
      }
    },
    {
      "slug": "flaxseed",
      "name": "Flaxseed",
      "long": "Flaxseed, whole",
      "fdcId": 169414,
      "fdcDescription": "Seeds, flaxseed",
      "source": "https://fdc.nal.usda.gov/food-details/169414/nutrients",
      "tbsp_g": 10.3,
      "per100g": {
        "niacin": 3.08,
        "vitamin_b6": 0.473,
        "calcium": 255,
        "potassium": 813,
        "zinc": 4.34,
        "selenium": 25.4,
        "vitamin_e": 0.31,
        "fat": 42.2,
        "omega6_la": 5.9,
        "fiber": 27.3,
        "iron": 5.73,
        "magnesium": 392,
        "phosphorus": 642,
        "sodium": 30,
        "copper": 1.22,
        "manganese": 2.48,
        "thiamin": 1.64,
        "folate": 87,
        "protein": 18.3,
        "mono_fat": 7.53,
        "poly_fat": 28.7,
        "sugars": 1.55,
        "carbs": 28.9,
        "kcal": 534,
        "sat_fat": 3.66,
        "omega3_ala": 22.8
      }
    },
    {
      "slug": "pumpkin-seeds",
      "name": "Pumpkin seeds",
      "long": "Pumpkin seed kernels, dried",
      "fdcId": 170556,
      "fdcDescription": "Seeds, pumpkin and squash seed kernels, dried",
      "source": "https://fdc.nal.usda.gov/food-details/170556/nutrients",
      "tbsp_g": null,
      "per100g": {
        "carbs": 10.7,
        "kcal": 559,
        "vitamin_e": 2.18,
        "folate": 58,
        "protein": 30.2,
        "fiber": 6,
        "iron": 8.82,
        "magnesium": 592,
        "phosphorus": 1230,
        "sodium": 7,
        "copper": 1.34,
        "manganese": 4.54,
        "thiamin": 0.273,
        "sat_fat": 8.66,
        "omega3_ala": 0.12,
        "niacin": 4.99,
        "vitamin_b6": 0.143,
        "omega6_la": 20.7,
        "mono_fat": 16.2,
        "poly_fat": 21,
        "omega6_gla": 0,
        "sugars": 1.4,
        "calcium": 46,
        "potassium": 809,
        "zinc": 7.81,
        "selenium": 9.4,
        "fat": 49
      }
    },
    {
      "slug": "sunflower-seeds",
      "name": "Sunflower seeds",
      "long": "Sunflower seed kernels, dried",
      "fdcId": 170562,
      "fdcDescription": "Seeds, sunflower seed kernels, dried",
      "source": "https://fdc.nal.usda.gov/food-details/170562/nutrients",
      "tbsp_g": null,
      "per100g": {
        "thiamin": 1.48,
        "sat_fat": 4.46,
        "protein": 20.8,
        "fiber": 8.6,
        "iron": 5.25,
        "magnesium": 325,
        "phosphorus": 660,
        "sodium": 9,
        "copper": 1.8,
        "manganese": 1.95,
        "omega6_la": 23,
        "mono_fat": 18.5,
        "poly_fat": 23.1,
        "niacin": 8.34,
        "vitamin_b6": 1.34,
        "fat": 51.5,
        "sugars": 2.62,
        "calcium": 78,
        "potassium": 645,
        "zinc": 5,
        "selenium": 53,
        "folate": 227,
        "vitamin_e": 35.2,
        "carbs": 20,
        "kcal": 584,
        "omega3_ala": 0.06
      }
    },
    {
      "slug": "sesame-seeds",
      "name": "Sesame seeds",
      "long": "Sesame seeds, whole, dried",
      "fdcId": 170150,
      "fdcDescription": "Seeds, sesame seeds, whole, dried",
      "source": "https://fdc.nal.usda.gov/food-details/170150/nutrients",
      "tbsp_g": null,
      "per100g": {
        "vitamin_e": 0.25,
        "sugars": 0.3,
        "selenium": 34.4,
        "protein": 17.7,
        "fiber": 11.8,
        "iron": 14.6,
        "magnesium": 351,
        "phosphorus": 629,
        "sodium": 11,
        "copper": 4.08,
        "manganese": 2.46,
        "sat_fat": 6.96,
        "thiamin": 0.791,
        "folate": 97,
        "fat": 49.7,
        "carbs": 23.4,
        "kcal": 573,
        "calcium": 975,
        "potassium": 468,
        "zinc": 7.75,
        "mono_fat": 18.8,
        "poly_fat": 21.8,
        "omega6_la": 21.4,
        "niacin": 4.52,
        "vitamin_b6": 0.79,
        "omega3_ala": 0.376
      }
    }
  ],
  "nutrients": [
    {
      "key": "kcal",
      "label": "Calories",
      "unit": "kcal",
      "dailyValue": null
    },
    {
      "key": "protein",
      "label": "Protein",
      "unit": "g",
      "dailyValue": 50
    },
    {
      "key": "fat",
      "label": "Total fat",
      "unit": "g",
      "dailyValue": 78
    },
    {
      "key": "carbs",
      "label": "Carbohydrate",
      "unit": "g",
      "dailyValue": 275
    },
    {
      "key": "fiber",
      "label": "Fiber",
      "unit": "g",
      "dailyValue": 28
    },
    {
      "key": "sugars",
      "label": "Sugars",
      "unit": "g",
      "dailyValue": null
    },
    {
      "key": "sat_fat",
      "label": "Saturated fat",
      "unit": "g",
      "dailyValue": 20
    },
    {
      "key": "mono_fat",
      "label": "Monounsaturated fat",
      "unit": "g",
      "dailyValue": null
    },
    {
      "key": "poly_fat",
      "label": "Polyunsaturated fat",
      "unit": "g",
      "dailyValue": null
    },
    {
      "key": "omega3_ala",
      "label": "Omega-3 ALA",
      "unit": "g",
      "dailyValue": null
    },
    {
      "key": "omega6_la",
      "label": "Omega-6 linoleic acid",
      "unit": "g",
      "dailyValue": null
    },
    {
      "key": "omega6_gla",
      "label": "Omega-6 GLA",
      "unit": "g",
      "dailyValue": null
    },
    {
      "key": "magnesium",
      "label": "Magnesium",
      "unit": "mg",
      "dailyValue": 420
    },
    {
      "key": "phosphorus",
      "label": "Phosphorus",
      "unit": "mg",
      "dailyValue": 1250
    },
    {
      "key": "iron",
      "label": "Iron",
      "unit": "mg",
      "dailyValue": 18
    },
    {
      "key": "zinc",
      "label": "Zinc",
      "unit": "mg",
      "dailyValue": 11
    },
    {
      "key": "calcium",
      "label": "Calcium",
      "unit": "mg",
      "dailyValue": 1300
    },
    {
      "key": "potassium",
      "label": "Potassium",
      "unit": "mg",
      "dailyValue": 4700
    },
    {
      "key": "manganese",
      "label": "Manganese",
      "unit": "mg",
      "dailyValue": 2.3
    },
    {
      "key": "copper",
      "label": "Copper",
      "unit": "mg",
      "dailyValue": 0.9
    },
    {
      "key": "selenium",
      "label": "Selenium",
      "unit": "µg",
      "dailyValue": 55
    },
    {
      "key": "sodium",
      "label": "Sodium",
      "unit": "mg",
      "dailyValue": 2300
    },
    {
      "key": "thiamin",
      "label": "Thiamin (B1)",
      "unit": "mg",
      "dailyValue": 1.2
    },
    {
      "key": "niacin",
      "label": "Niacin (B3)",
      "unit": "mg",
      "dailyValue": 16
    },
    {
      "key": "vitamin_b6",
      "label": "Vitamin B6",
      "unit": "mg",
      "dailyValue": 1.7
    },
    {
      "key": "folate",
      "label": "Folate",
      "unit": "µg",
      "dailyValue": 400
    },
    {
      "key": "vitamin_e",
      "label": "Vitamin E",
      "unit": "mg",
      "dailyValue": 15
    }
  ]
}