Medically the evaluation by Natalie Butler, R.D., L.D. — created by Annette McDermott — update on October 12, 2017

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Sunflowers aren’t just pretty come look at. They also carry out a nutritious fruit known botanically as sunflower kernels. Most civilization call the kernels “seeds.”

Sunflower kernels space encased in edible, black and also white, pin-striped hulls. They room a well-known snack. However not every sunflower seed are produced equal, particularly when it pertains to calories.

Keep analysis to discover out much more about sunflower particle nutrition.

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According to the U.S. Department of agriculture (USDA) Nutrient Database:

If she a fan of dry-roasted sunflower seeds, a 1/4-cup offer is 186 calories. Sunflower seed roasted in oil are 200 calories per 1/4-cup serving.

Sunflower seeds are obtainable seasoned in a variety of seasonings such together sour cream and onion, ranch, and also dill pickle. In most cases, the seasonings don’t include calories. For example, a 1/4-cup serving of David’s Ranch Sunflower seeds is 190 calories, even if it is you eat simply the kernels or friend eat the kernels and the seasoning in your hulls.

Chocolate fans deserve to enjoy chocolate-covered sunflower seeds. But save them because that an sometimes treat. A 1.4-ounce offer (less 보다 1/4 cup) that dark chocolate-covered sunflower seeds has approximately 200 calories.

How much fat is in sunflower seeds?

Sunflower seeds space high in fat, greatly polyunsaturated fat. According to the American heart Association, polyunsaturated fat acids may aid your heart. However that’s just the case if they’re consumed in moderation, and eaten in location of foodstuffs that room high in saturated and also trans fats.

Polyunsaturated fats may:

reduce bad (LDL) cholesterol levelsreduce heart strike riskreduce hit riskmanage blood sugarlower blood pressure

The healthy fats in sunflower seeds are good for you, but they might still increase your waistline if you overindulge. Sunflower seeds room small, therefore it’s basic to eat more than you should. If you’re no careful, you may consume more than one serving in a sitting. Shot premeasuring lock to prevent yourself native eating as well many.

Other health and wellness benefits the sunflower seeds

Sunflower seeds may be tiny, however they load a nutritious punch. They space a good source of countless vitamins and also nutrients, including over 100 percent that the daily recommended intake of copper, manganese, and also selenium.

Vitamin E

Vitamin E isn’t a solitary vitamin. The a group of fat-soluble link with powerful antioxidant abilities. Vitamin E help prevent cost-free radicals indigenous damaging healthy and balanced cells in her body.


This mineral is important for reproduction and also DNA synthesis. It likewise helps reduce oxidative stress and anxiety from free radicals.


Also referred to as vitamin B-3, niacin help repair DNA. The may aid lower total cholesterol and also reduce your threat of heart an illness as well.

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Vitamin B-6

This water-soluble vitamin helps her body do norepinephrine and also serotonin, chemistry which transmit brain signals. It may additionally ease symptoms of premenstrual syndrome (PMS).


If you want healthy and balanced bowels, eat more fiber. Fiber helps keep your bowels moving smoothly and also frequently. Fiber may also aid lower cholesterol, control blood sugar, and promote load loss by keeping you fuller longer.


Proteins space your cells’ building and construction crew. That is, they do much of the occupational to create, maintain, and also repair organization in her body. Proteins room your body’s structure blocks for:

bonesmusclecartilageskin blood


If you’re a woman of childbearing age, this B vitamin is critical. That helps avoid neural tube defects such as spinal bifida and anencephaly. Folate may likewise give her memory a boost, enhance heart health, and also prevent cancer. But an ext research is needed to prove that is effectiveness.

Pantothenic acid

Pantothenic mountain helps your body metabolize fats, carbs, and proteins right into energy. This B vitamin promotes wound healing, and also may also help reduce cholesterol.


Iron is a trace mineral that your body demands to do red blood cells. You need adequate quantities of iron to protect against iron-deficiency anemia and feel energized.