Sunflower seeds taste good and are good for you, shelled or unshelled. Chocolate can make them taste better. Sunflower seeds, like most seeds and nuts, are high in fat and you should eat them in moderation, with chocolate or without.
Calories and Fat
Chocolate-covered sunflower seeds contain about 130 to 140 calories in 1 oz., or 2 tbsp., with total fat of 7 to 8 g. A 3-oz. tube of the seeds provides one-third of daily value of fat relative to serving size.
Carbohydrates and Protein
A 1-oz. serving of chocolate-covered sunflower seeds provides 15 g of carbs and 2 to 3 g of protein. The sunflower seeds used to make chocolate-covered sunflower seeds may be smaller or chopped, thus providing fewer grams of carbs, protein and fat that regular hulled sunflower seeds.
Nutrients and Sodium
Sunflower seeds are one of the best sources of the antioxidant vitamin E, with 76 percent of daily value in a 1-oz. serving. They are a good source of B vitamins, iron and zinc and are rich in omega-6 fatty acids. Without added salt, an ounce of seeds has less than 1 mg of sodium. An ounce of chocolate-covered seeds contains 10 mg of sodium.
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