Whether eaten as a snack or added to salads for extra flavor, raw sunflower seeds have a firm but tender texture and provide a good source of vitamin E, magnesium and selenium.
Calories
According to CalorieLab.com, one cup of raw sunflower seeds contains 262 calories, including 205 calories from fat.
Nutrition
The same 1-cup serving of raw sunflower seeds also provides 10.5 g of protein, 8.6 g of carbohydrates, 4.8 g of dietary fiber, 1.2 g of sugar, 22.8 g of fat and 90% of the daily recommended value of vitamin E.
Fat
While high in fat, raw sunflower seeds possess mostly monounsaturated and polyunsaturated fats, which, according to the Mayo Clinic, may lower one's risk of heart disease. A 1-cup serving of raw sunflower seeds has 4.4 g of monounsaturated fat and 15.1 g of polyunsaturated fat, compared with just 2.4 g of harmful saturated fat.
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