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Protein in Sunflower Seeds

author image Laura Michele Oliver
Laura Michele Oliver received her bachelor's degree in nutrition from Auburn University. She served as a dietetic intern at Rush University Medical Center in Chicago, where she also graduated with a Master of Science in clinical nutrition. She now works as a registered dietitian in Brooklyn, N.Y.
Protein in Sunflower Seeds
Sunflower and bowl of sunflower seeds Photo Credit: Karen Sarraga/iStock/Getty Images

Sunflower seeds are a quick and healthy addition to a green salad or can be eaten plain as a snack. One serving, or 1 ounce of hulled seeds, contains muscle-building proteins and good fats that help lower your cholesterol and decrease inflammation.

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Nutrition Facts

One serving of sunflower seeds contains 175 calories, 5 grams of protein, 14 grams of good fats and 3 grams of fiber. Sunflower seeds are a healthy way to consume protein due to the high content of good fats and low content of bad fats. Additionally, the tiny seeds are packed with fiber that can aid in digestion, help lower your cholesterol and keep you fuller longer.

Mineral Makeup

Sunflower seeds contain magnesium, potassium and phosphorus that function as electrolytes to help keep your bodily fluids balanced. Depending on how the sunflower seeds were processed, the sodium content can be relatively high. One serving can contain up to 208 milligrams of sodium. Stick with the raw or roasted seeds without salt to decrease your sodium intake and risk for high blood pressure.

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