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If You Haven't Tried Sacha Inchi Seeds Yet...What Are You Waiting For?


*This post was developed in partnership with Brass Roots LLC. The link provided in this post is an affiliate link, meaning that I will make a commission if a product is purchased using that link at no additional cost to you. All words and thoughts in this post are my own and I never recommend a product that I do not truly love and support.

Are you familiar with sacha inchi? Sacha inchi is a plant that produces edible seeds. The sacha inchi seed packs a nutritional punch and it happens to be suitable for many different dietary needs. This seed isn’t new in town, but it’s definitely been getting some well-deserved attention lately! In this blog post, we will dive deep into the sacha inchi seed, including its nutrition stats, who may enjoy these seeds (spoiler alert: everyone!) and how to enjoy them!

Sacha Inchi Nutrition

Nutrition Stats

Per one ounce serving, the sacha inchi seed provides approximately:

· 9 grams protein

· 6 grams fiber

· 4800 mg omega 3 fatty acids

Not only do sacha inchi seeds contain 9 grams of protein per one ounce serving, but they are a complete protein, meaning that they provide all of the essential amino acids (those amino acids that our bodies cannot make on their own, so we must obtain them from dietary sources). These seeds are similar to a nut in terms of taste and crunch, but sachi inchi seeds actually contain about 50% more protein, double the fiber and significantly more omega 3 fatty acids compared to almonds.


Sacha inchi seeds are low FODMAP. If you are not familiar with the low FODMAP diet, it is a dietary protocol that can be beneficial in the management of irritable bowel syndrome (IBS), as well as other digestive health conditions. FODMAP is an acronym and it stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols – basically, short-chain, fermentable carbohydrates. These short-chain, fermentable carbohydrates can trigger symptoms such as abdominal pain, cramping, bloating, diarrhea or constipation in those are who FODMAP sensitive. My practice specializes in IBS management and the low FODMAP diet, so we are always searching for convenient options to recommend to clients who may be following a low FODMAP diet.

Gluten Free

Sacha inchi seeds, like other seeds, are naturally gluten free. This means that they are suitable for those who need to follow a gluten free diet, including those with celiac disease and those who are gluten sensitive. It is common for those following a gluten free diet to consume less fiber than what is recommended, so I love that sacha inchi seeds offer a convenient and tasty way to meet that fiber goal!

Top 8 Allergen Friendly

Sacha inchi seeds are safe for those with tree nut and peanut allergies, making them a delicious alternative that is school-safe. Also, their nutrition stats help to bridge the gap in the diet of someone who may need to restrict certain foods, like nuts and peanuts, because these seeds offer a substantial amount of healthy fats, protein and fiber. Brass Roots also goes the extra mile and processes their products in a tree nut and peanut free facility!

How to Enjoy Sacha Inchi Seeds

Brass Roots has used the sacha inchi seed in such versatile ways, so it can truly be enjoyed in so many different forms! My absolute favorite way to enjoy sacha inchi seeds is by eating their sacha inchi seed butter. The texture is similar to a crunchy peanut butter, but the flavor is milder and the consistency is a bit lighter. Also, the unsweetened variety has been certified low FODMAP by Monash at the time of this blog post and the other two seed butter varieties appear to be made from ingredients that are suitable for the low FODMAP diet (and are pending certification as I write this post). I love to add it to my oatmeal in the morning for some additional protein and fat to balance out the meal, stabilize blood sugar levels and add some extra deliciousness! Just one 2-Tbsp serving packs in 9-10 grams of filling protein, which is higher than many other nut and seed butters. Plus the chocolate variety is so delicious paired with oats and strawberries!

In addition to their seed butters, Brass Roots also offers a variety of roasted sacha inchi seeds, including a lightly salted flavor, a sea salt and vinegar flavor and a honey mustard flavor – all of which are delicious and offer 9 grams of protein and 5 grams of gut-healthy fiber per serving. Not to mention, these snacks are uber convenient for an on-the-go option, a desk snack to get you through that afternoon slump, or as a fun salad topper to add some crunchy nutrition!

Their puffs are also a tasty snack option and offer more nutrition than traditional puffed snacks, thanks to the protein and fiber content of sacha inchi seeds. While these puffs are gluten free and free from the top 8 allergens, they are not suitable for a low FODMAP diet, although some people may be able to tolerate these options once identifying their triggers after going through the reintroduction phase. For those who can tolerate the puffed snacks, they offer awesome flavors, such as jalapeno cheddar, truffle rosemary and white cheddar!

Another reason to enjoy Brass Roots sacha inchi products? They give back to the community! The sacha inchi farms are in water abundant regions, allowing for sustainable organic farming. In addition to practicing sustainable farming, Brass Roots gives back by providing financial and educational support to their local New Orleans community. Also, Brass Roots’ supplier partner in Thailand uses proceeds to fund schools for youth in Thailand and Laos, furthering the company’s youth empowerment mission.

In my practice, we focus heavily on empowering individuals. Specifically, we focus on digestive health and food relationships and we strive to empower you to feel confident and take control of your symptoms in the least restrictive way possible. We also aim to provide you with resources and education so that you understand what your body is communicating to you. After all, you are the expert of your body! We love that the mission word for Brass Roots is empowerment – empowerment for our youth, our communities and ourselves – and we are so excited to spread the word about this company!

Interested in trying their products? You can shop their products here and use my code ALYSSA30 (discount will automatically be applied at checkout if using this link) and tell us your favorite product below in the comments!

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