Sunflower seeds are popular in trail mix, multi-grain bread, and nutrition bars, as well as for snacking straight from the bag.
They’re rich in healthy fats, beneficial plant compounds, and several vitamins and minerals.
These nutrients may play a role in reducing your risk of common health problems, including heart disease and type 2 diabetes.
| Sunflower seeds | |
| Calories | 163 |
| Total fat, which includes: | 14 grams |
| • Saturated fat | 1.5 grams |
| • Polyunsaturated fat | 9.2 grams |
| • Monounsaturated fat | 2.7 grams |
| Protein | 5.5 grams |
| Carbs | 6.5 grams |
| Fiber | 3 grams |
| Vitamin E | 37% of the RDI |
| Niacin | 10% of the RDI |
| Vitamin B6 | 11% of the RDI |
| Folate | 17% of the RDI |
| Pantothenic acid | 20% of the RDI |
| Iron | 6% of the RDI |
| Magnesium | 9% of the RDI |
| Zinc | 10% of the RDI |
| Copper | 26% of the RDI |
| Manganese | 30% of the RDI |
| Selenium | 32% of the RDI |
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