Sunflower seeds are a nutrient-dense food with health benefits. Moderation is key when including them in your diet. A 1/4 cup serving of sunflower seeds is 186 calories.
Sunflowers aren’t just pretty to look at. They also provide a nutritious fruit known botanically as sunflower kernels. Most people call the kernels “seeds.”
Sunflower kernels are encased in edible, black and white, pin-striped hulls. They are a popular snack. But not all sunflower seeds are created equal, especially when it comes to calories.
If you’re a fan of dry-roasted sunflower seeds, a 1/4-cup serving is 186 calories. Sunflower seeds roasted in oil are 200 calories per 1/4-cup serving.
Sunflower seeds are available seasoned in a variety of flavors such as sour cream and onion, ranch, and dill pickle. In most cases, the seasonings don’t add calories. For example, a 1/4-cup serving of David’s Ranch Sunflower Seeds is 190 calories, whether you eat just the kernels or you eat the kernels and the seasoning in their hulls.
Chocolate fans can enjoy chocolate-covered sunflower seeds. But save them for an occasional treat. A 1.4-ounce serving (less than 1/4 cup) of dark chocolate-covered sunflower seeds has around 200 calories.
Sunflower seeds are high in fat, mostly polyunsaturated fat. According to the American Heart Association, polyunsaturated fatty acids may help your heart. But that’s only the case if they’re eaten in moderation, and eaten in place of foods that are high in saturated and trans fats.
The healthy fats in sunflower seeds are good for you, but they may still increase your waistline if you overindulge. Sunflower seeds are small, so it’s easy to eat more than you should. If you’re not careful, you may consume more than one serving in a sitting. Try premeasuring them to prevent yourself from eating too many.
Sunflower seeds may be tiny, but they pack a nutritious punch. They are a great source of many vitamins and nutrients, including over 100 percent of the daily recommended intake of copper, manganese, and selenium.
Vitamin E isn’t a single vitamin. It’s a group of fat-soluble compounds with powerful antioxidant abilities. Vitamin E helps prevent free radicals from damaging healthy cells in your body.
This mineral is important for reproduction and DNA synthesis. It also helps reduce oxidative stress from free radicals.
Also called vitamin B-3, niacin helps repair DNA. It may help lower total cholesterol and reduce your risk of heart disease as well.
This water-soluble vitamin helps your body make norepinephrine and serotonin, chemicals which transmit brain signals. It may also ease symptoms of premenstrual syndrome (PMS).
If you want healthy bowels, eat more fiber. Fiber helps keep your bowels moving smoothly and frequently. Fiber may also help lower cholesterol, manage blood sugar, and promote weight loss by keeping you fuller longer.
Proteins are your cells’ construction crew. That is, they do much of the work to create, maintain, and repair tissues in your body. Proteins are your body’s building blocks for:
If you’re a woman of childbearing age, this B vitamin is critical. It helps prevent neural tube defects such as spinal bifida and anencephaly. Folate may also give your memory a boost, improve heart health, and prevent cancer. But more research is needed to prove its effectiveness.
Pantothenic acid helps your body metabolize fats, carbs, and proteins into energy. This B vitamin promotes wound healing, and may also help reduce cholesterol.
Iron is a trace mineral that your body needs to make red blood cells. You need adequate amounts of iron to prevent iron-deficiency anemia and feel energized.
Sunflower seeds are tasty right from the bag. But if you think outside the box, you’ll find many more ways to include them in your eating plan. Here are some ideas:
Most types of sunflower seeds have a modest to moderately high number of calories. Sunflower seeds can be part of a healthy diet when eaten in moderation and in place of higher-calorie, unhealthy snacks.
Keep in mind that many processed sunflower seeds are loaded with salt. Too much salt in your diet is tough on your heart and kidneys. It may also cause you to retain water and lead to high blood pressure. To keep sodium on the lower side, eat raw, unsalted sunflower seeds.
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Shelled (and sometimes salted) sunflower seeds are a common snack or salad topping. Sunflower seeds contain antioxidants and many vitamins and minerals, which help support the immune system, keep the heart healthy, and more.
Vitamin E isn’t a single vitamin. It’s a group of fat-soluble compounds with powerful antioxidant abilities. Vitamin E helps prevent free radicals from damaging healthy cells in your body.
Keep in mind that many processed sunflower seeds are loaded with salt. Too much salt in your diet is tough on your heart and kidneys. It may also cause you to retain water and lead to high blood pressure. To keep sodium on the lower side, eat raw, unsalted sunflower seeds.
Pantothenic acid helps your body metabolize fats, carbs, and proteins into energy. This B vitamin promotes wound healing, and may also help reduce cholesterol.
The healthy fats in sunflower seeds are good for you, but they may still increase your waistline if you overindulge. Sunflower seeds are small, so it’s easy to eat more than you should. If you’re not careful, you may consume more than one serving in a sitting. Try premeasuring them to prevent yourself from eating too many.
Sunflower seeds are a nutrient-dense food with health benefits. Moderation is key when including them in your diet. A 1/4 cup serving of sunflower seeds is 186 calories.
Furthermore, in a review of 13 studies, people with the highest linoleic acid intake had a 15% lower risk of heart disease events, such as heart attack, and a 21% lower risk of dying of heart disease, compared to those with the lowest intake.
Sunflower seeds are especially high in vitamin E and selenium. These function as antioxidants to protect your body’s cells against free radical damage, which plays a role in several chronic diseases.
In addition to food allergies, some people have developed allergies to touching sunflower seeds, such as when making yeast bread with sunflower seeds, resulting in reactions such as itchy, inflamed hands.
This is of special concern in raw sprouted sunflower seeds, which may not have been heated above 118℉ (48℃).
In your home, feeding pet birds sunflower seeds can release these allergens into the air, which you inhale. Young children may become sensitized to sunflower seeds by exposure to the proteins through damaged skin.
Sunflower Seeds Will Do This To Your Body If You Eat Them Every Day
FAQ
Is it OK to eat sunflower seeds everyday?
Is it better to eat sunflower seeds raw or roasted?
What are the healthiest sunflower seeds to eat?
Does roasting sunflower seeds destroy nutrients?
Are roasted sunflower seeds healthy?
You don’t need to consume many sunflower seeds to reap some nutritional benefits. Packed inside the tiny sunflower seed is a well-rounded mix of healthy fats, antioxidants, and other vital nutrients. Here’s what’s inside of a 1-ounce portion of roasted sunflower seeds (without the salt):
Are sunflower seeds healthy due to their omega 6 content?
Sunflower seeds contain many healthy benefits due to the omega 6, which lowers the risk of developing high blood pressure and heart disease. They are also high in several important vitamins and minerals that boost the immune system.
Are sunflower seeds salty?
Sunflower kernels or whole seeds can be sold raw, roasted, or seasoned. Often, the kernels or the seeds are dusted with salt, which changes the nutritional profile. For example, a 1-ounce serving of salted seeds may contain 45mg or more of added sodium; some brands even contain up to 186mg of added sodium.
Are salted sunflower seeds bad for You?
“Sunflower seeds are also higher in calories, and, if they’re salted, can contain a lot of sodium,” Geiger adds. Overdoing it on salted sunflower seeds may result in difficulty managing blood pressure levels in those with hypertension (again, if salted!).