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 crunchy bite to trail mixes, salads and baked goods to a classic ballpark treat, these little seeds are more than just a tasty snack.
Sunflower seeds are packed with nutrients that support heart health and immune system health, and are a rich source of antioxidants. They offer impressive health benefits, making them a valuable addition to your diet.
To learn more about the benefits and potential downsides of sunflower seeds, we spoke to registered dietitians. They revealed the secrets of this often overlooked seed, so you can make informed nutritional choices to improve your overall health.
The 6 Healthiest Seeds You Can Eat, According to Science
Nutritional value of sunflower seeds
Nutritional Facts (per 1/4 cup or 35 gram serving):
Calories: 205
Fat: 18 g (Saturated fat: 2 g)
Sodium: 3mg
Carbohydrates: 7 g (Fiber: 3 g, Sugar: 1 g)
Egg white: 7 grams
Read on to discover the pros and cons of eating sunflower seeds.
Benefits of Sunflower Seeds
They are an excellent source of vegetable protein
"Like other nuts and seeds, sunflower seeds are a good source of protein," says Destini Moody, RDN, CSSD, LD a registered dietitian and sports dietitian at Garage Gym Reviews. Studies suggest that plant-based proteins can support heart health, aid in weight management, and reduce the risk of chronic disease. "Just one ounce of sunflower seeds contains 7 grams of plant-based protein," Moody says. "Not only can this help vegans and vegetarians meet their protein needs, but the combination of protein and high healthy fat content make sunflower seeds a filling and satisfying snack."
The 8 Healthiest Nuts You Can Eat, According to Science
They can support healthy skin
Sunflower seeds are more than just a tasty snack; they can be a boon to skin health. "The vitamin E in sunflower seeds helps protect skin from damage caused by UV rays and environmental pollutants," explains Gianna Masi, CPT, RDN a certified personal trainer and registered dietitian at Barbend. "The essential fatty acids in sunflower seeds help keep skin hydrated and give some a healthier glow."
They can help you eat less
Sunflower seeds can help you control portion sizes and reduce your calorie intake. "Seeds are naturally high in fat, which makes them high in calories," Moody explains. "However, if you buy hulled sunflower seeds, the process of hulling and separating the seeds can significantly slow down the rate at which you eat these little guys, allowing for better portion control."
The 6 Healthiest Seeds You Can Eat, According to Science
They are rich in fiber
"One 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 with our cholesterol levels and heart health," says Masi. According to the National Institutes of Health, the fiber in sunflower seeds can aid digestion by preventing constipation and supporting regular bowel movements.
They can help with healthy weight gain
"Seeds are high in fat, polyunsaturated fat, which can promote better heart health," Moody says. "Because of their high fat content, an ounce of sunflower seeds contains about 204 calories. You can quickly eat an ounce of seeds in a handful, depending on who you are."
They contain a lot of magnesium
"Magnesium is an important mineral for a variety of bodily functions, including nerve regulation, spasms, and mood," says Masi. "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 crucial role in maintaining excellent overall health. "Vitamin E is a powerful antioxidant that fights inflammation in the body and may help protect the body's cells from oxidative stress," Moody explains. "Vitamin E may help reduce the risk of heart disease. When it comes to sunflower seeds, you can get 38 percent of your daily vitamin E needs by eating just one ounce of seeds."
8 Surprising Side Effects of Eating Pumpkin Seeds, Dietitians Say
They can boost your immune system
"Sunflower seeds also contain selenium, an important nutrient for our immune health. Along with a healthy diet and adequate sleep, this ingredient can help boost your immune system," says Masi.
Possible Downsides of Eating Sunflower Seeds
They are high in calories
"Sunflower seeds are a convenient, portable snack, but their caloric density means that even a small serving contains a significant number of calories that can lead to an unintended excess. Eating too many can lead to unintended weight gain over time," Moody warns.
Adding this popular seed to your water could help you lose weight, nutritionists say
They contain a high amount of omega-6 fatty acids
Research shows that balancing omega-6 and omega-3 fatty acids is crucial to maintaining overall health. Unfortunately, sunflower seeds are exceptionally high in omega-6, which can throw this delicate balance off.
Masi explains: "Omega-6s are essential, but too much of it relative to omega-3s can contribute to inflammation and increase your risk of chronic disease. Make 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 watch your sodium intake, especially when you're enjoying salted sunflower seeds. Moody points out that "many commercially available sunflower seeds are salted," which can contribute to excess sodium consumption if not monitored closely.
"While sodium in the diet isn't bad, too much overtime can lead to unwanted side effects. Keep your 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 increased blood pressure and increase your risk of heart disease. If sodium is a concern for you, try to opt for lightly salted or unsalted varieties of sunflower seeds," she says.
Are sunflower seeds healthy?
Sunflower seeds are packed with nutrients and offer a variety of health benefits. They're rich in plant-based protein, fiber, and healthy fats that can support heart health, improve skin, and boost your immune system. They also provide important 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, for most people the benefits outweigh the drawbacks. Consumed wisely, sunflower seeds can be a healthy addition to your diet.