Sunflower seeds are one of the most nutritious and affordable seeds you can eat. A small handful (30 g, about 3 tablespoons of kernels) of dry-roasted, unsalted seeds has about 175 calories, 6 g of protein, 3 g of fiber and 15 g of mostly unsaturated fat, according to USDA FoodData Central. They’re especially rich in vitamin E: that handful provides about 8 mg, double the 4 mg a day the NHS says men need, and more than double the 3 mg women need. They’re also a good source of selenium, folate and magnesium. The main things to watch are portion size, as they’re calorie-dense, and salt in salted and flavored seeds.
Sunflower seed nutrition
Values from USDA FoodData Central for dry-roasted kernels without salt:
| Nutrient | Per 100 g | Per 30 g handful |
|---|---|---|
| Calories | 582 kcal | 175 kcal |
| Protein | 19.3 g | 5.8 g |
| Fat | 49.8 g | 15 g |
| Saturated fat | 5.2 g | 1.6 g |
| Carbohydrate | 24.1 g | 7.2 g |
| Fiber | 11.1 g | 3.3 g |
| Vitamin E | 26.1 mg | 7.8 mg |
| Selenium | 79.3 mcg | 24 mcg |
| Folate | 237 mcg | 71 mcg |
| Magnesium | 129 mg | 39 mg |
| Sodium | 3 mg | 1 mg |
Raw (dried) kernels contain even more vitamin E and magnesium, with about 35 mg of vitamin E and 325 mg of magnesium per 100 g. Salted dry-roasted seeds contain around 655 mg of sodium per 100 g, compared with almost none in unsalted seeds.
Health benefits
Vitamin E
Vitamin E is an antioxidant that helps protect cells, and it supports healthy skin, eyes and the immune system. Few foods are as rich in it as sunflower seeds. Other good sources include almonds, hazelnuts, olive and sunflower oils, avocado and leafy greens. Getting vitamin E from food is better than from supplements, which haven’t been shown to prevent disease.
Healthy fats
Most of the fat in sunflower seeds is polyunsaturated, mainly linoleic acid, an omega-6 fat. Replacing saturated fats with unsaturated ones helps lower LDL cholesterol. Our guide to healthy fats explains the different types.
Fiber and protein
With 3 g of fiber and nearly 6 g of protein in a handful, sunflower seeds help make meals and snacks more filling. They’re a useful plant protein for vegetarians and vegans. Our guide to plant-based protein compares sources.
Selenium
Selenium supports the immune system and thyroid function. The NHS says men need about 75 mcg a day and women about 60 mcg. A handful of sunflower seeds provides around a third of that. Brazil nuts are richer still; our guide to how many Brazil nuts to eat a day explains why you can have too much.
Folate and magnesium
Folate helps make red blood cells and is especially important around pregnancy. Magnesium supports muscles, nerves and energy production. Sunflower seeds provide useful amounts of both.
Things to watch
- Calories: at nearly 600 kcal per 100 g, it’s easy to eat a lot, especially from a large bag. Stick to a small handful or a couple of tablespoons.
- Salt: salted seeds, especially in-shell snacking seeds, can be very salty. Choose unsalted versions, or rinse salty shells. Adults should have no more than 6 g of salt a day, according to the NHS.
- Flavored seeds can contain sugar, salt and oil.
- Allergy: sunflower seed allergy is uncommon but can be serious. Sunflower seed butter is often used as a nut-free alternative, but check labels if you have a seed allergy.
- Shells: don’t swallow the hard shells, which can’t be digested.
Sunflower seeds vs other seeds
| Per 30 g | Sunflower | Pumpkin | Chia |
|---|---|---|---|
| Calories | 175 | 168 | 146 |
| Protein | 5.8 g | 9.1 g | 5 g |
| Fiber | 3.3 g | 1.8 g | 10.3 g |
| Standout nutrient | Vitamin E, selenium | Magnesium, zinc, iron | Fiber, plant omega-3 |
Figures from USDA FoodData Central (dry-roasted sunflower, dried pumpkin kernels, dried chia). Mixing different seeds gives you a broader range of nutrients. Our guide to nuts and seeds compares more.
Easy ways to eat sunflower seeds
- Sprinkle on salads, soups and roasted vegetables. Our guide to salad toppings has more ideas.
- Stir into porridge, yogurt or overnight oats.
- Add to homemade granola or muesli, like our homemade granola.
- Bake into bread, muffins and crackers.
- Toast in a dry pan for 2 to 3 minutes until golden and fragrant.
- Use sunflower seed butter on toast or apple slices.
- Blend into pesto instead of pine nuts.
Sunflower seed butter
Sunflower seed butter is made by grinding roasted seeds into a smooth spread, like peanut butter. It’s a popular choice for schools and homes with nut allergies, and it has a similar nutrition profile to nut butters, with plenty of vitamin E. Many brands add sugar and salt, so look for one that lists only sunflower seeds, or seeds and a little salt. It can turn green when baked with baking soda, because of a harmless reaction between chlorogenic acid in the seeds and the alkaline baking soda. Using a little less baking soda or adding lemon juice prevents it.
Sprouted and in-shell seeds
In-shell seeds are a popular snack in many countries, eaten by cracking the shell with the teeth and spitting it out. They slow you down, which can help with portions, but salted varieties are often very high in salt. Sprouted sunflower seeds and microgreens are also sold for salads; like other sprouts, they’re best avoided raw by people at higher risk of food poisoning.
How to store them
Because they’re high in unsaturated fat, sunflower seeds can go rancid. Store them in an airtight container in a cool, dark cupboard for a few months, or in the fridge or freezer for longer. A bitter or paint-like smell means they’ve gone off.
Common questions
How many sunflower seeds should I eat a day?
A small handful, about 30 g or 3 tablespoons, is a sensible daily portion.
Are sunflower seeds good for weight loss?
They can help as a filling snack in place of crisps or biscuits, but they’re high in calories, so portion size matters.
Are sunflower seeds keto?
Yes. A 30 g handful has about 4 g of net carbs.
Are raw or roasted sunflower seeds healthier?
Both are healthy. Raw seeds keep slightly more vitamin E and magnesium; roasted seeds have more flavor. Choose unsalted either way.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
