Unsalted sunflower seeds are a convenient, nutrient-rich snack. Eat them alone, or use them in salads, baked goods and dips. Unsalted sunflower seeds provide more folate, vitamin E, selenium, iron and zinc than nuts touted for their high nutrition, including walnuts, almonds, pecans and hazelnuts.
Calories, Carbohydrates and Protein
One ounce of unsalted sunflower seeds provides 163 calories. This serving contains 7g of carbohydrates, with 3g of fiber -- 12 percent of the recommended dietary allowance, based on a 2,000-calorie diet. Sunflower seeds are a vegetarian source of protein, with 5g per ounce.
Healthy Fat Potential
Unsalted sunflower seeds provide 14g of fat per 1-oz. serving. Only 1g of this fat is the unhealthy saturated variety that the American Heart Association recommends you limit to less than 7 percent of total daily calories. The rest of the fat in sunflower seeds is the heart-healthy, unsaturated types. Eating unsaturated fats instead of saturated fats may help you to lower your cholesterol levels.
Vitamins
Sunflower seeds contain 37 percent of the RDA for the disease-fighting antioxidant vitamin E. It also provides 20 percent of the B vitamin pantothenic acid and 17 percent for folate -- important to red blood cell formation and fetal development. Sunflower seeds also offer 11 percent for vitamin B6 and 10 percent for niacin. Vitamins offered in smaller amounts include 1 percent for vitamin C and K, 4 percent for riboflavin and 2 percent for thiamin.
Mineral Benefits
Unsalted sunflower seeds provide a number of minerals in a 1-oz. serving. In addition to offering 6 percent of the RDA for iron and 2 percent for calcium, sunflower seeds are a source of trace minerals, which are important to a healthy body. They provide 26 percent of the RDA for copper, 38 percent for manganese and 32 percent for selenium. Sunflower seeds have 32 percent of the RDA for the bone-building mineral phosphorus. They also provide 9 percent of the RDA for magnesium and 10 percent for zinc.
Sodium Considerations
One ounce of unsalted sunflower seeds provide just 1mg of sodium. Roasted, salted versions contain approximately 116mg per ounce. The Institute of Medicine recommends keeping sodium intake below 1,500mg per day.
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