Sunflower seeds are native to North America and were used as a high-energy source of food by the Indians. Evidence suggests that cultivation of the sunflower plant dates as far back as 3000 BC and it may have been domesticated before corn, according to the National Sunflower Association. Sunflower seeds are a good source of protein, healthy fats and vitamin E. You can eat then as a snack food or add them to your hot cereal or salad.
Types
The sunflower seed can be found in-shell or as a kernel. In-shell seeds are often toasted and seasoned. Kernel sunflower seeds have had their shell removed and can be found dry roasted, oil roasted and toasted.
Calories
Calories vary somewhat among the different types of sunflower seeds. A 1-cup serving of dried in-shell sunflower seeds contains 269 calories. A 1 oz. serving of dry roasted sunflower seeds contains 165 calories. A 1 oz. serving of oil roasted sunflower seeds contains 168 calories. And a 1 oz. serving of toasted sunflower seeds contains 175 calories.
Fat
Sunflower seeds are a good source of monounsaturated and polyunsaturated fats. A 1-cup serving of in-shell sunflower seeds contains 24 g of total fat, 2 g of saturated fat, 8 g of monounsaturated fat and 10 g of polyunsaturated fat. A 1 oz. serving of dry roasted sunflower seeds contains 14 g of total fat, 1.5 g of saturated fat, 2.7 g of monounsaturated fat and 9 g of polyunsaturated fat. A 1 oz. serving of oil roasted sunflower seeds contains 14 g of total fat, 2 g of saturated fat, 2 g of monounsaturated fat and 10 g of polyunsaturated fat. A 1 oz. serving of toasted sunflower seeds contains 16 g of total fat, 1.6 g of saturated fat, 3 g of monounsaturated fat and 10 g of polyunsaturated fat. The American Heart Association recommends that most of your fat calories come from monounsaturated and polyunsaturated fats.
Carbohydrates
A 1-cup serving of in-shell sunflower seeds contains 9 g of carbohydrates and 4 g of fiber. A 1 oz. serving of either of the shelled sunflower seeds contains 5 to 7 g of carbohydrates and 3 g of fiber. The fiber in the sunflower seed delays digestion and can help control your appetite for weight management. Healthy women should aim for 21 to 25 g of fiber a day, and healthy men 30 to 38 g of fiber a day.
Protein
The USDA recommends varying sources of protein to include more seeds. A 1-cup serving of in-shell sunflower seeds contain 10 g of protein, and a 1 oz. serving of shelled roasted or toasted sunflower seeds contains 5 to 6 g of protein.
Vitamin E
Vitamin E is an essential fat-soluble vitamin that serves as an important antioxidant protecting your cells from oxidative damage. It also helps support your immune system. The amount of vitamin E varies in the different types of sunflower seeds. A 1 cup serving of in-shell seeds contains the most with 16 mg. A 1-oz. serving of oil roasted sunflower seeds contains 10 mg, and a 1 oz. serving of dry roasted seeds contains 7.4 mg. Healthy adults need 15 mg of vitamin E a day.
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