Sunflower seeds pack a nutritional punch and can be a healthy addition to any diet plan. Sunflower seeds provide dieters with healthy fats and protein that can help increase feelings of fullness and satisfaction. If you are trying to lose weight, stick to modest portions of the seeds, as they are calorie-dense.
Calories
A 1-oz. serving, a scant 1/4 cup, of sunflower seeds contains 163 calories. This calorie count is comparable to other nuts and seeds, but is calorie-dense when compared with vegetables and fruits, which generally contain 5 to 10 calories per 1/4 cup. Sunflower seeds may be included on a restricted-calorie diet, but you should measure out servings carefully so you do not exceed your daily calorie goals.
Fat
Sunflower seeds also contain 14 g of fat in a 1-oz. serving, but only 1 g of saturated fat. The majority of the fat in the seeds is heart-healthy unsaturated varieties that, when used in lieu of saturated or trans fats, can help lower your cholesterol. Even when dieting, you need a minimum of 20 percent of your calories to come from fat daily to help your body function properly. For a 1,500-calorie diet, that means a minimum of 33 g of fat daily. Sunflower seeds are a healthy way to fit in some of that fat.
Nutrition Benefits
Sunflower seeds are nutritionally dense. They provide 5 g of protein per 1-oz. serving along with 3 g of fiber. The seeds also offer 6 percent of the recommended dietary allowance for iron, 32 percent for phosphorus, 26 percent for copper, 30 percent for manganese and 32 percent for selenium, based on a 2,000-calorie diet. Sunflower seeds also provide 37 percent of the recommended allowance for the antioxidant vitamin E and 17 percent for folate, which helps fetal development and red blood cell functioning.
Uses
Sunflower seeds make a convenient snack when you are dieting. The fiber and protein can help tide you over between meals. Sunflower seeds may also be used to add interest to boring salads or oatmeal. Use sunflower seeds mixed with raisins as an energizing pre-cardio workout snack.
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