How healthy are sunflower seeds?
Are sunflower seeds healthy? Yes, for most people. Sunflower seeds score 70/100 on the HowHealthyIs Score: 100 g provide 584 kcal, 35 mg vitamin E and 325 mg magnesium. Sunflower seeds are one of the best sources of vitamin E and also bring magnesium and selenium. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Sunflower seeds rank higher than 70% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin E40%
- Magnesium13%
- Protein7%
- Fiber5%
- Iron5%
- Potassium2%
- Calcium1%
- Vitamin C0%
- Vitamin A0%
Counts against
- Saturated fat4%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 74 minus 4 = 71. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in sunflower seeds?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 584 kcal | 204 kcal | |
| Protein | 21 g | 7.3 g | 15% |
| Carbohydrates | 20 g | 7 g | 3% |
| Fiber | 8.6 g | 3 g | 11% |
| Sugars | 2.6 g | 0.9 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 51 g | 18 g | 23% |
| Saturated fat | 4.5 g | 1.6 g | 8% |
| Vitamins | |||
| Vitamin A | 3 µg | 1.1 µg | 0% |
| Vitamin C | 1.4 mg | 0.5 mg | 1% |
| Vitamin E | 35 mg | 12 mg | 82% |
| Minerals | |||
| Calcium | 78 mg | 27 mg | 2% |
| Iron | 5.3 mg | 1.8 mg | 10% |
| Potassium | 645 mg | 226 mg | 5% |
| Magnesium | 325 mg | 114 mg | 27% |
| Sodium | 9 mg | 3.1 mg | 0% |
Source: USDA FoodData Central, "Seeds, sunflower seed kernels, dried" (FDC 170562). Values rounded.
Why are sunflower seeds good for you?
- 12 mg vitamin E in 1/4 cup kernels, 82% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
- 114 mg magnesium in 1/4 cup kernels, 27% of the daily value. Magnesium contributes to normal muscle function.
- 7.3 g protein in 1/4 cup kernels, 15% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use them
- Salads and trail mix
- Seed butter
What should you watch out for?
- Salted seeds in the shell can be very high in sodium.
Similar foods
Sunflower seeds are already one of the most nutrient-dense nuts and seeds we cover.