The Tamesis
In the world of snacks, it feels like you have to make a choice: Do you want something healthy or something delicious? Sunflower seeds are a favorite of baseball player and artist Ai Weiwei (he created over 100 million of them in art installations in 2010), and the Erewhon set ticks both boxes, packing incredible health benefits in a small package. Read on to learn why you should snack on seeds regularly.
All about sunflower seeds
Sunflower seeds are found in the center of the sunflower flower and are harvested from the hard shell of the plant (although you shouldn’t eat that part). Sold in or out of the shell, they can be eaten raw or roasted.
What are the nutritional values of sunflower seeds?
Sunflower seeds are an excellent source of protein, which plays an important role in the immune system, muscle function, and hormone regulation. According to the USDA, 100 grams of raw sunflower seed kernels contain an impressive 18.9 grams of protein. (For comparison, two large eggs contain 12.4 grams of protein, according to the USDA.)
2025 Scientific Reviews Published in Journals food and people According to the report, sunflower seeds are also “rich in vitamin E, a powerful antioxidant known for its role in protecting cells from oxidative stress and reducing inflammation.” This is part of the reason vitamin E supports the immune system and may reduce the risk of chronic disease.
In addition to protein and antioxidants, sunflower seeds contain B vitamins and minerals such as magnesium, selenium, copper, zinc, iron and potassium, says Umo Callins, MS, RD, CSSD, LD, CPT. She explains that these nutrients help the body convert food into energy, support muscle, nerve and immune system function, make red blood cells and more.
As if that wasn’t enough, food and people The review notes that the seeds are also “an excellent source of essential fatty acids, especially linoleic acid, which plays a vital role in maintaining cardiovascular health.”
As if that wasn’t enough, 100 grams of raw sunflower seed kernels also contain 7.2 grams of fiber. (Children and adults should consume at least 25 to 35 grams of fiber per day, but most Americans consume about 15 grams on a regular basis, according to an article from the Harvard T.H. Chan School of Public Health.)
Overall, Cullins says sunflower seeds may support heart health, immune function, antioxidant protection and more, but she cautions that they are “a helpful food in an overall balanced diet, not a panacea for all ailments.”
Does roasting sunflower seeds affect their nutritional value?
“Toasting makes sunflower seeds taste better and improves shelf-life stability, but it also reduces some heat-sensitive nutrients, especially vitamin E and some antioxidant compounds,” Kalins explains.
She adds, “Lightly roasted seeds are a good choice, but high temperatures or prolonged roasting can slightly reduce some of the subtle nutrients.”
A study published in 2021 Food Science and Nutrition It has also been reported that roasting the seeds retains their nutrients and antioxidants better than boiling them.
How many sunflower seeds should I eat?
Whether you like them plain, in a salad or in a smoothie, Carlins recommends consuming 1 ounce (or about 1/4 cup) of shelled sunflower seeds daily. She warns that it’s possible to have too many seeds because “they’re very caloric and can add a lot of sodium if you oversalt them.”
Who should not eat sunflower seeds?
Anyone allergic to sunflower seeds should avoid eating them. Those who need to limit sodium, calories, phosphorus or potassium should also pay attention to portion size and seasoning, especially if sunflower seeds are salted, Kalins said.
