Sunflower seeds: a small food with big benefits

The arrival of summer is accompanied by the blossoming of beautiful yellow sunflowers. Yet these flowers have much more to offer than just looking pretty. Did you know that their seeds are a veritable nutritional goldmine? Let’s look at the benefits of crunchy sunflower seeds.

Why choose sunflower seeds?

Shelled sunflower seeds offer many health benefits, including over 7 grams of vegetable protein per 60 ml. Not only are they rich in minerals such as magnesium, potassium and iron, but they also contain polyunsaturated fats, also known as good fats. What’s more, these seeds provide you with a large dose of vitamin E, a powerful antioxidant that can help prevent chronic diseases. You’ll also get 3 g of fiber per 60 ml, and always cholesterol free!

What about calories?

Sunflower seeds are very rich in vitamins and minerals, with a nutritional density that can also extend to calories. For 60 ml, shelled seeds contain 208 calories. However, these are calories from a quality nutritional source, as they are rich in nutrients. This means that sunflower seeds can be an integral part of a balanced diet, even in the context of weight loss. When nibbling on these seeds, keep in mind the portion size to avoid consuming too many Kcals.

Can I eat them every day?

Including a variety of nuts and seeds in your daily diet is recommended because of their many health benefits. Sunflower kernels can be an excellent option for increasing your intake of this nutrient-rich food group.

These sun seeds are sold shelled or in their shells. For a healthier choice, you can also opt for raw or dry-roasted seeds with no added salt to avoid consuming too much sodium. Here’s how you can easily incorporate them into your diet:

• Add as a garnish to soup or salad
• Add them to your trail mix
• Add to hot/cold cereals or yogurt
• Add to homemade baked goods, such as muffins or breads
• Add to smoothies for a boost of fiber and vegetable protein

Couscous, Lentil and Apricot Salad with Sunflower seeds

In a nutshell, sunflower seeds are a healthy choice that can be added to your diet for a nutritional boost. If you’d like to find out more, or get help improving your eating habits, don’t hesitate to book an appointment with a nutritionist!

Sources

• Government of Canada. (12 May 2025). Canadian Nutrient File
• Colorado State University (12 May 2025). Sunflower Seeds and Oil.
• Canadian Food Focus (12 May 2025). Canadian Ingredient Spotlight: Sunflower Seeds & Pumpkin Seeds.

Sunflower seeds: a small food with big benefits is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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