Raw vs. cooked
Cooking canaryseed will destroy many of the enzymes in the seeds and decrease some of its nutritional value. For this reason we think soaking it overnight and using it raw is a better option.
Learn how to how to prepare canaryseed.
Preliminary research indicates that canaryseed is an good source of unsaturated fats, iron and protein.
Almost 20% of the canaryseed groats (the seeds inside the hulls) is protein. Contrary to Internet rumors, however, it does not contain more protein per gram than meat. For comparison:
- 47 g (dry weight)(5 tablespoons) of Silica Fiber Free™ canaryseed contains 9 grams of protein.
- 47 g (1.69 oz) of cooked chicken white meat contains approximately 15 grams of protein.
- 47 g (1.69 oz) of broiled flank steak contains approximately 13 grams of protein.
- 47 g (1.69 oz) of raw flank steak contains approximately 10 g of protein.
The amino acid break-down of canaryseed proteins indicates high levels of arginine, tryptophan and phenylalanine in particular. This unique amino profile suggests that Silica Fiber Free™ canaryseed as a dietary supplement may have particular benefit in balancing proteins from other sources.
Canaryseed appears to have considerably more arginine than most grains—falling closer to quinoa, amaranth and some legumes—and a low ratio of lysine to arginine.
One study found canaryseed groats contained approximately 11% fat, mostly unsaturated. The breakdown of the predominant fatty acids was 55% linoleic (omega-6), 29% oleic (omega-9), 11% palmitic (saturated), and 2.5% linolenic.
Canaryseed is a good source of iron, providing 3 mg per 5-tablespoon serving (measured dry). This is 18% of the US Recommended Daily Allowance.