Nutritional Value of the Sunflower seed

Nutritional value

Sunflowers pack many nutrients into a tiny seed.

The main nutrients in 1 ounceTrusted Source (28.35 grams or 1/4 cup) of shelled, dry roasted sunflower seeds are:

• Calories: 165

• Total fat: 14.1 grams

• Protein: 5.5 grams

• Carbs: 6.8 grams

• Fiber: 3.2 grams

• Vitamin E: 49% of the Daily Value (DV)Trusted Source

• Niacin: 13% of the DV

• Vitamin B6: 13% of the DV

• Folate: 17% of the DV

• Pantothenic acid: 40% of the DV

• Iron: 6% of the DV

• Magnesium: 9% of the DV

• Zinc: 14% of the DV

• Copper: 58% of the DV

• Manganese: 26% of the DV

• Selenium: 41% of the DV

Sunflower seeds are especially high in vitamin E and selenium. These function as antioxidants to protect your body’s cells against free radical damageTrusted Source, which plays a role in several chronic diseases.

Additionally, sunflower seeds are a good source of beneficial plant compoundsTrusted Source, including phenolic acids and flavonoids — which also function as antioxidants.

When sunflower seeds are sprouted, their plant compounds increaseTrusted Source. Sprouting also reduces factors that can interfere with mineral absorption. You can buy sprouted, dried sunflower seeds online or in some stores.