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Raw Sunflower Seeds Nutrition

Raw sunflower seeds are a nutritious and tasty choice for a snack or as an addition to a salad or meal.

  1. Serving Size

    • According to the website Nutrition Data, 46 g of sunflower seeds counts as a serving.

    Nutrition

    • A serving of sunflower seeds contains 269 calories, 24 g of fat, 4 g of fiber, 1 g of sugar and 10 g of protein, according to Nutrition Data.

    Other Nutrients

    • A serving of sunflower seeds contains 13 percent of the recommended daily intake of iron, and the seeds are a good source of thiamin, vitamin B-6, vitamin E, magnesium, phosphorous, copper, selenium and manganese, according to Nutrition Data.

    Benefits

    • Sunflower seeds are very high in vitamin E, which is an anti-inflammatory, according to the website World's Healthiest Foods. Vitamin E can also reduce arteriosclerosis and prevent cardiovascular disease.

    Cholesterol

    • Sunflower seeds are high in phytosterols, which are believed to lower cholesterol, according to World's Healthiest Foods.

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