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Nutrition in Sunflower Seeds

Low in cholesterol and containing vitamins and minerals, sunflower seeds can be a healthy snack or addition to favorite foods. Sprinkle them over a salad, enjoy them in cottage cheese or add them to your baked goods. With 162 calories per ounce, remember to eat them in moderation.

  1. Healthy Fats

    • Sunflower seeds contain monounsaturated and polyunsaturated fats. These healthy fats may help ward off heart disease and keep cholesterol in check.

    Vitamin E

    • A natural source of the antioxidant vitamin E, 1 oz. of sunflower seeds provides 76 percent of the U.S. Food and Drug Administration's recommended daily allowance. Vitamin E has the power to fight oxidized cells, called free radicals, and can help protect the body from certain diseases.

    Source of Protein and Iron

    • Like other nuts and seeds, sunflower seeds contain protein. A 1-oz. serving contains 5g of protein, which can help satiate your appetite and provide important muscle-building fuel. Sunflower seeds also contain 10 percent of the FDA's recommended daily allowance for iron, which is essential for the flow of oxygen throughout the body.

    B Vitamins

    • Sunflower seeds provide 17 percent of the FDA's recommended daily allowance of folate, which helps the body generate new cells and oxygenate the blood. Sunflower seeds also contain other B vitamins, including pantothenic acid, vitamin B6, thiamin and niacin.

    Minerals

    • Selenium supports vitamin E's efforts to combat free radicals; sunflower seeds contain about 25 percent of the FDA's recommended daily allowance of selenium. Copper, another trace mineral supporting cellular energy, can also be found in sunflower seeds.

    Fiber

    • With 2g of fiber per serving, sunflower seeds help get you closer to a recommended goal of 20g a day. Fiber cleans out your system and keeps your gut healthy.

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