While sunflowers can range in size from just a few inches tall to towering stalks bearing sunflowers bigger than your head, the sunflower seeds they produce are primarily the same. Many people eat sunflower seeds, hull and all, but some prefer a tasty and crunchy, shell-less sunflower seed. These seeds provide fiber and protein as well as other nutrients.
Calories and Fat
Sunflower seed kernels, the shell-less variety of this treat, contain 190 calories per 30-g serving -- approximately 1 oz. -- as well as 15 g of fat. Sunflower seeds are best enjoyed in moderation to avoid consuming too many calories and too much fat, although most of the fat in a serving comes from healthy types of fat. There are only 2 g of unhealthy saturated fat and 0.5 g of trans fat. You should limit the saturated fat in your diet to 15 g or less per day and avoid trans fat as often as possible.
Carbohydrates and Fiber
One serving of shell-less sunflower seeds contains 4 g of carbohydrates. This amount does not contribute significantly to the 130 g of carbs your diet should include every day, as carbs serve as your body's main energy supply. Consider serving sunflower seeds with healthy carbs, such as a salad, to boost your carbohydrate intake. Your meal plan should also include 25 to 38 g of fiber per day, and a serving of sunflower seed kernels serves up 3 g toward your daily needs.
Protein
Including shell-less sunflower seeds in your diet gives you access to 9 g of protein per serving. You will not get all the amino acids your body requires, however, as sunflower seeds are not considered a complete protein. Eat a range of healthy proteins each day to meet your amino acid needs and get the 46 to 56 g of protein you need in your meal plan.
Vitamins and Minerals
Eat a serving of shell-less sunflower seeds, and you get 40 percent of the daily value for vitamin E. You will also take in 20 to 25 percent of the daily value for magnesium, phosphorus and folic acid, as well as smaller amounts of calcium, iron, zinc and niacin.
Considerations
Sunflower seeds come in both salted and unsalted varieties. If unsalted, sunflower seeds provide no sodium, but salted varieties of shell-less sunflower seeds can contain up to 220 mg of sodium per serving. While the salt adds additional flavor to this seed, the sodium can increase your risk of high blood pressure, water retention and heart disease.
References
- Fitbit: Sunflower Kernels, Original - 3.5 oz. bag
- MayoClinic.com: Vitamin E
- MayoClinic.com: Healthy Diet: End the Guesswork With These Health Guidelines
- Institute of Medicine: Dietary Reference Intakes: Macronutrients (PDF)
- McKinley Health Center: Macronutrients: the Importance of Carbohydrate, Protein, and Fat
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
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