Description
Benefits of Sunflower seeds
- 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.
- Sunflowers pack many nutrients into a tiny seed. The main nutrients in 1 ounce (30 grams or 1/4 cup) of shelled, dry-roasted sunflower seeds are
| 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 |
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.
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