Guide

No—most seeds aren’t complete proteins; a few (like chia) contain all nine essential amino acids, while many fall short in lysine.

No, seed proteins are usually incomplete; a few, like quinoa and chia, provide all nine essential amino acids.

No, tortillas provide modest protein—usually 2–6 grams per piece—so pair them with protein-dense fillings.

No, steel-cut oats offer moderate protein—about 5–7 g per 1/4 cup dry, or ~6 g per cooked cup.

Most edible seeds are fat-dense foods with moderate protein and modest carbohydrate, so “seeds” aren’t only one or the other.

No, walnuts are mostly healthy fats with a little protein and low digestible carbs per serving.

No, walnut protein sits around 4 g per ounce, while their standout benefit is omega-3 ALA.

Sunflower seeds are mostly healthy fats with moderate protein and fewer carbs per serving.

No, sesame seeds are not a complete protein; the lysine level is too low to meet the full amino acid pattern by themselves.

No, wheat berries aren’t a complete protein; they’re low in lysine, so pair them with legumes, dairy, or seeds to round out amino acids.