Calories in Sunflower Seeds
Sunflower seeds are the edible seeds of the sunflower plant. They are rich in healthy fats, protein, fiber, and various vitamins and minerals, particularly Vitamin E and selenium. Often consumed as a snack, they can also be added to salads, yogurts, or baked goods.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 1 oz (28g) | 165 | 5.5g | 6.8g | 14.1g |
| 100 g | 100 g | 582 | 19.3g | 24.1g | 49.8g |
Health Benefits
Rich in Vitamin E, sunflower seeds act as a powerful antioxidant, protecting cells from damage and supporting skin health.
They contain magnesium, which is crucial for bone health, energy production, and nerve function.
The healthy fats and fiber in sunflower seeds can contribute to heart health by helping to lower cholesterol levels.
Nutrition Tips
- Choose unsalted or lightly salted sunflower seeds to manage sodium intake, especially if you have high blood pressure.
- Incorporate sunflower seeds into your diet by sprinkling them on salads, oatmeal, or yogurt for added crunch and nutrients.
- Sunflower seeds are a good source of healthy fats; consume them in moderation as part of a balanced diet due to their high calorie density.
- Look for raw or dry-roasted varieties to avoid added oils and excessive processing.
- Pair sunflower seeds with fruits or vegetables for a balanced snack that provides both healthy fats and essential vitamins.
GAYA Tracking Tip
When tracking sunflower seeds, especially if they are in-shell, estimate the edible portion by weight after shelling, or use a measuring spoon for shelled seeds. GAYA can help identify shelled seeds accurately from a photo.
Frequently Asked Questions
Are sunflower seeds high in calories?+
Yes, sunflower seeds are calorie-dense due to their high fat content, primarily healthy unsaturated fats. A 1-ounce (28g) serving typically contains around 165 calories, making portion control important for weight management.
What is the main nutritional benefit of sunflower seeds?+
Sunflower seeds are particularly noted for their high content of Vitamin E, a powerful antioxidant, and healthy monounsaturated and polyunsaturated fats. They also provide good amounts of protein, fiber, magnesium, and selenium.
Can sunflower seeds help with weight loss?+
While calorie-dense, sunflower seeds can support weight loss when consumed in moderation. Their fiber and protein content contribute to satiety, helping you feel full longer and potentially reducing overall calorie intake. However, overconsumption can lead to weight gain.
Related Foods
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