Are Sunflower Seeds A Good Snack

Sunflowers produce a healthy snack.

Sunflower seeds have the meat of the seeds still inside the shell or hull, while the term sunflower kernels is for the seeds with the hulls removed. A 1-oz. serving of sunflower kernels, just under a quarter cup, offers a healthy and tasty snack.

Nutrition Facts

Nutrient-rich, sunflowers are an excellent source of vitamin E, phosphorus, panothenitic acid and copper, according to the United States Department of Agriculture, as well as a good source of vitamin B6, selenium, iron, zinc and folate.

Benefits

Sunflowers seeds contain protein, which means they help you feel full longer than many other kinds of healthy snacks might. The fat in sunflower seeds is primarily monounsaturated and polyunsaturated, heart-healthy fats. The American Dietetic Association explains that the vitamin E in sunflower seeds may lower the risk of some diseases and help boost your body's ability to fight infection.

Consideration

Just 1 ounce of sunflower seeds contains 165 calories and 14 grams of fat. For individuals on a 2,000-calorie diet, 14 grams of fat is 22 percent of the recommended daily allowance. This means you should consume sunflower seeds in moderation, MayoClinic.com advises.

Tags: sunflower seeds, source vitamin, sunflower kernels