Perilla seeds are tiny, round, nutty seeds from Perilla frutescens, a plant in the mint family grown across Northeast India and East Asia. They taste toasty and faintly like sesame, and they get deeper in flavor once you warm them in a dry pan. If you are new to them, this guide covers what they are, what they offer nutritionally, and how to cook with them.
Shop Pure Perilla Pearls — Single-Origin from Meghalaya (from $11)
What Are Perilla Seeds?
Perilla is native to Southeast Asia and has long been grown in Japan, Korea, China, and India. The leaves are familiar in Korean cooking (similar to green shiso). The seeds are used in Japan, often ground and mixed with miso, and in Meghalaya in Northeast India, where they are ground into chutneys and folded into rice cakes.
What Is in Perilla Seeds? Nutrition at a Glance
Perilla seeds are one of the richest plant sources of alpha-linolenic acid (ALA), the plant form of omega-3. They also carry protein and fiber, which is part of why they are popular in plant-forward kitchens. Perilla seed oil is known for its high ALA content, but the whole seed gives you the nutty flavor and texture along with the fat, protein, and fiber.
- Plant-based omega-3 (ALA): among the richest plant sources
- Protein and fiber: in every spoonful of whole seeds
- Nothing added: just the seeds, grown on small farms and sun-dried
How to Use Perilla Seeds
Use perilla seeds the way you would sesame seeds, with a little more nutty depth. A few easy ways to start:
- Toast and sprinkle: warm them in a dry pan for a minute or two, then scatter over rice, noodles, or roasted vegetables.
- Grind into chutney: blend with chili, garlic, and salt for a simple dip, the way they are used in Meghalaya.
- Stir into breakfast: mix into yogurt or oatmeal for crunch.
- Top salads: sprinkle over greens or grain bowls.
- Bake them in: fold into bread, crackers, or rice cakes.
Keep the jar tightly closed in a cool, dark place, since the natural oils in the seeds are delicate.
What to Look for When Buying Perilla Seeds
- Whole, clean seeds with a nutty, toasty aroma
- A clear origin: ours come from Meghalaya in Northeast India
- Nothing added: just seeds, with no fillers
- A jar size that fits how you cook: 1.25 oz to try, 3.5 oz to keep using
Where to Buy Perilla Seeds in the US
Pure Perilla Pearls are single-origin perilla seeds from Meghalaya, grown on small farms, sun-dried, and packed with nothing added. They ship across the US from Humble Origins Superfoods.
Shop Pure Perilla Pearls: 1.25 oz $11 · 3.5 oz $20
Cooking with other single-origin spices from Meghalaya? Try Golden Lakadong Turmeric, Natural Makhir Ginger, or Warm Wild Long Pepper.
