Whether you prefer them shelled or unshelled, roasted or raw, sunflower seeds are a versatile snack enjoyed by millions of Americans each year. From adding a crunch to trail mixes, salads, and baked goods to being a classic treat at the ballpark, these little seeds are more than just a tasty snack.
Packed with nutrients that can support heart health, boost immune function and provide a rich source of antioxidants, sunflower seeds offer impressive health benefits that make them a worthwhile addition to your diet.
To learn more about the potential benefits and downsides of sunflower seeds, we spoke with registered dietitians who revealed the secrets behind these often-overlooked seeds so you can make an informed food choice to improve your overall health.
Nutritional values of sunflower seeds
Nutrition (per 1/4 cup or 35 gram serving):
Calories: 205
Fat: 18 g (saturated fat: 2 g)
Sodium: 3 mg
Crabs: 7 g (Fiber: 3 g, Sugar: 1 g)
Protein: 7 g
Read on to find out the pros and cons of eating sunflower seeds.
The benefits of sunflower seeds
They are an excellent source of plant-based protein
“Like other nuts and seeds, sunflower seeds are a good source of protein,” explains Destini Moody, Registered Dietitian, Mental Health and Diabetes DoctorRegistered Dietitian and Sports Dietitian with Garage Gym Reviews. Studies Researchers suggest that plant protein may promote heart health, aid in weight management, and reduce the risk of chronic disease. “One ounce of sunflower seeds contains 7 grams of plant protein,” Moody says. “Not only can this help vegans and vegetarians meet their protein needs, but the combination of protein and the high healthy fat content makes sunflower seeds a filling and satisfying snack.”
They can promote healthy skin
Sunflower seeds are more than just a tasty snack: they can benefit your skin health. “The vitamin E in sunflower seeds helps protect your skin from damage caused by UV rays and environmental pollutants,” she explains. Gianna Masi, CPT, RDNcertified personal trainer and registered dietitian with Barbend“The essential fatty acids in sunflower seeds help keep skin hydrated and give it a healthier glow.”
They can help you eat less
Sunflower seeds can help manage portion sizes and reduce calorie intake. “The seeds are naturally high in fat, which makes them high in calories,” Moody says. “However, if you buy hulled sunflower seeds, peeling and hulling them can significantly slow down the rate at which you consume them, helping you control your portions.”
They are rich in fiber
“A cup of sunflower seeds contains 12 grams of fiber, which is a large portion of your daily fiber needs. This is a big plus because fiber helps us feel fuller longer and can help lower our cholesterol levels and improve heart health,” says Masi. National Institutes of HealthThe fiber in sunflower seeds can aid digestion by preventing constipation and promoting regular bowel movements.
They can contribute to healthy weight gain
“The seeds are high in polyunsaturated fats, which can promote better heart health,” Moody says. “Because of their high fat content, one ounce of sunflower seeds contains about 204 calories. You can quickly eat one ounce of seeds in just one handful, depending on who you are.”
They are rich in magnesium
“Magnesium is an important mineral for several bodily functions, including nerve regulation, cramping, and mood,” Masi says. “Magnesium is also important for bone health. With 455 milligrams per cup, a serving of sunflower seeds helps you meet your daily magnesium goals.”
They are a good source of vitamin E
Vitamin E plays a vital role in maintaining excellent overall health. “Vitamin E is a powerful antioxidant that fights inflammation in the body and can help protect the body’s cells from oxidative stress,” Moody says. “Vitamin E may help reduce the risk of heart disease. As for sunflower seeds, you can get 38 percent of your daily vitamin E needs by eating just 30 grams of the seeds.”
They can boost your immune system
“Sunflower seeds also contain selenium, an important nutrient for our immune health. When combined with a healthy diet and adequate sleep, this ingredient can help boost your immune system,” says Masi.
Potential Disadvantages of Eating Sunflower Seeds
They are high in calories
“Sunflower seeds are a convenient, on-the-go snack, but their caloric density means that even a small serving contains a significant amount of calories that can lead to an unintentional surplus. Eating too many can lead to unintentional weight gain over time,” Moody warns.
They contain a high amount of omega-6
Research It’s proven that the balance between omega-6 and omega-3 fatty acids is essential for maintaining good overall health. Unfortunately, sunflower seeds are exceptionally high in omega-6, which can disrupt this delicate balance.
Masi explains: “While omega-6s are essential, excess intake relative to omega-3 fatty acids can contribute to inflammation and increase the risk of chronic disease. Be sure to consume other fats that contain omega-3s, such as salmon, flaxseeds, chia seeds, or walnuts.”
They can be high in sodium
It’s always a good idea to be mindful of your sodium intake, especially when eating salted sunflower seeds. Moody points out that “many commercially available sunflower seeds are salted,” which can contribute to excess sodium consumption if not carefully monitored.
“While sodium in the diet isn’t a bad thing, excessive consumption over time can lead to unwanted side effects. Keep your total daily sodium intake in mind when consuming sunflower seeds. Aim for 2,300 milligrams of sodium per day, according to the USDA. High sodium intake can lead to elevated blood pressure and an increased risk of cardiovascular disease. If sodium is a concern, try opting for a lightly salted or unsalted variety of sunflower seeds,” she says.
Are sunflower seeds healthy?
Sunflower seeds are packed with nutrients and offer several health benefits. They’re rich in plant-based protein, fiber, and healthy fats that can promote heart health, improve skin, and boost your immune system. Plus, they provide essential nutrients like magnesium, vitamin E, and selenium. While they’re high in calories and omega-6 fatty acids and can be high in sodium if you buy a pre-seasoned version, the benefits outweigh the drawbacks for most people. With mindful consumption, sunflower seeds can be a healthy addition to your diet.
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