Raw Sunflower Seeds Nutrition Facts & Health Benefits

Raw sunflower seeds are a nutritional powerhouse—packed with vitamin E, magnesium, selenium, healthy fats, and plant protein. A handful a day delivers impressive health perks. Here's the complete breakdown.

Nutritional Profile (per 35g / ~¼ cup serving)

Nutrient	Amount	% DV*
Calories	204	10%
Total Fat	18 g	23%
Polyunsaturated (Omega-6)	8.07 g	—
Monounsaturated	5.2 g	—
Saturated	1.5 g	8%
Protein	7.3 g	15%
Carbohydrates	7 g	3%
Dietary Fiber	3 g	11%
Sugars	0.9 g	—
Vitamin E	12.3 mg	82%
Thiamin (B1)	0.52 mg	43%
Vitamin B6	0.47 mg	28%
Folate (B9)	79 mcg	20%
Magnesium	114 mg	27%
Selenium	18.6 mcg	34%
Copper	0.63 mg	70%
Zinc	1.75 mg	16%
Manganese	0.68 mg	30%
Iron	1.8 mg	10%
Potassium	226 mg	5%
Calcium	27 mg	2%
Tryptophan	0.10 g	—

*% Daily Value based on 2,000 calorie diet.

Key Nutrients & Their Benefits

Vitamin E (Powerhouse Antioxidant)

• Reduces inflammation (arthritis, asthma).
• Lowers colon cancer risk.
• Alleviates hot flashes.
• Protects against diabetic complications.
• Reduces cardiovascular disease risk.

Tryptophan → Serotonin

• Improves mood, well-being, contentment.
• Promotes restful sleep.
• Reduces anxiety, depression, tension.
• Supports emotional stability.

Phytosterols (Plant Sterols)

• Lower LDL ("bad") cholesterol.
• Enhance immune response.
• Reduce certain cancer risks.

Magnesium (Nature's Relaxant)

• Reduces asthma severity.
• Lowers blood pressure.
• Decreases migraine frequency.
• Lowers heart attack/stroke risk.
• Relieves muscle cramps, soreness, fatigue.

Folate (Vitamin B9)

• Red blood cell formation.
• Cell growth & division.
• Critical for fetal development (prevents neural tube defects).
• Heart health; reduces stroke, Alzheimer's risk.

Selenium

• DNA repair; induces cancer cell apoptosis.
• Boosts male fertility (sperm motility).
• Reduces prostate cancer risk.
• Heals skin burns.
• Enhances antiviral/antibacterial immunity.

Copper

• Iron metabolism & red blood cell production.
• Cholesterol & glucose metabolism.
• Tissue repair, immune function, bone health, brain/heart development.

Zinc

• DNA synthesis, immune function, taste/smell, wound healing.
• Reproductive health, muscle strength, cardiovascular protection.
• Reduces diabetes, Alzheimer's, ADHD symptoms.

Raw vs. Roasted

Both offer similar macros. Raw seeds retain more heat-sensitive antioxidants (especially vitamin E). Roasting can reduce vitamin E by 20–30% and damage healthy fats. Choose raw or dry-roasted without oil/salt for maximum benefit.

How to Eat

• Snack raw (shelled or in-shell).
• Sprinkle on salads, oatmeal, yogurt.
• Blend into sunflower seed butter.
• Add to baked goods, granola, pesto.

Disclaimer: This information is educational. Consult a nutritionist or physician for personalized dietary advice.