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In the world of snacking<\/a>, it feels like you have to choose: Would you rather have something healthy or something tasty? Sunflower seeds\u2014a favorite of baseball players, artist Ai Weiwei (in 2010, he created an art installation with more than 100 million), and the Erewhon set\u2014checks both boxes, with incredible health benefits packed into a tiny package. Read on to find out why you should be snacking on the seed regularly.<\/p>\n Found at the center of a sunflower bloom, sunflower seeds are harvested from the plant with a hard shell on (though you should not consume that part). Sold either with or without the shell, they can be eaten raw or roasted.<\/p>\n Sunflower seeds are an excellent source of protein<\/a>, which plays an important role in your immune system, muscle function, and hormone regulation. According to the USDA<\/a>, 100 grams of raw sunflower seed kernels contain an impressive 18.9 g of protein. (Two large eggs, for comparison, have 12.4 g of protein, per the USDA<\/a>.)<\/p>\n A 2025 scientific review published in the journal Food and Humanity<\/em><\/a> reports that sunflower seeds are also \u201cabundant in vitamin E, a powerful antioxidant known for its role in protecting cells from oxidative stress and reducing inflammation.\u201d This is part of what helps vitamin E support the immune system and potentially reduce the risk of chronic diseases.<\/p>\n In addition to protein and antioxidants, sunflower seeds contain B vitamins and minerals like magnesium, selenium, copper, zinc, iron, and potassium, says Umo Callins<\/a>, MS, RD, CSSD, LD, CPT. These nutrients, she explains, help the body turn food into energy, support muscle, nerve, and immune system function, make red blood cells, and more.<\/p>\n And as if that wasn\u2019t enough, Food and Humanity’s<\/em> review notes that the seeds are also \u201can excellent source of essential fatty acids, particularly linoleic acid, which plays a crucial role in maintaining cardiovascular health.\u201d<\/p>\n And as if that wasn\u2019t enough, 100 g of raw sunflower seed kernels also contain 7.2 g of fiber. (According to an article from The Harvard T.H. Chan School of Public Health<\/a>, children and adults should have at least 25 to 35 g of fiber a day, but most Americans only get about 15 g regularly.)<\/p>\n Altogether, Callins says sunflower seeds may support heart health, immune function, antioxidant protection, and more, but she cautions that they\u2019re \u201cone helpful food in an overall balanced diet, not a cure-all.\u201d<\/p>\n \u201cRoasting can make sunflower seeds taste better and improve shelf stability,\u201d Callins explains, \u201cBut it can also reduce some heat-sensitive nutrients, especially vitamin E, and some antioxidant compounds.\u201d<\/p>\n She adds, \u201cLightly roasted seeds are a good choice, but very high heat or long roasting can slightly lower some delicate nutrients.\u201d<\/p>\nAll about sunflower seeds<\/h2>\n
What are the nutritional benefits of sunflower seeds?<\/h2>\n
Does roasting sunflower seeds affect their nutritional value?<\/h2>\n