4/5

Sesame seeds

Mineral-rich sesame seeds—they’re high in calcium, copper, and magnesium—also contain cholesterol-lowering phytosterols, fiber, and monounsaturated fats. With a delicate crunch and mildly sweet taste, they’re easy to sprinkle over cooked vegetables or add to muffin and cookie batters.
Fiber: 3 grams
Omega-3s: N/A
Protein: 5 grams
Calcium: 263 mg