Sunflower Seeds Benefits For Weight Loss

Are Sunflower Seeds Good for Weight Loss?

Sunflower seeds are famous meals, generally eaten as a snack, sprinkled on dishes, and delivered to baked goods.

They’re a dietary powerhouse filled with protein, healthful fats, fiber, and plenty of nutrients and minerals.

However, due to the fact they’re excessive in fats and energy, you could marvel whether or not sunflower seeds are an excellent preference for weight reduction.

This article covers how sunflower seeds have an effect on your weight.

sunflower seeds benefits for weight loss

Highly Nutritious

Sunflower seeds are filled with protein, healthful fats, and fiber (1Trusted Source).

Though the precise dietary values range relying on how sunflower seeds are cooked and flavored, 1 ounce (28 grams, or kind of 1/four cup) of shelled, dry-roasted sunflower seeds includes the following :

  • Calories: 165
  • Total fats: 14 grams
  • Monounsaturated fats: three grams
  • Polyunsaturated fats: 9 grams
  • Saturated fats: 1.5grams
  • Carbs: 7 grams
  • Fiber: 3 grams
  • Protein: 5.5 grams

Sunflower seeds additionally deliver 21 important nutrients and minerals, together with 49% of the advocated Daily Value (DV) for diet E and 41% of the DV for selenium in keeping with 1-ounce (28-gram) serving.

Due to their excessive fats content material, sunflower seeds are calorie-dense.

However, the form of fats located in sunflower seeds — particularly unsaturated fats — can be extraordinarily useful in your coronary heart.

Research indicates changing saturated fats for your food regimen with unsaturated fats to assist decrease stages of LDL (bad) LDL cholesterol for your blood and decreases coronary heart ailment risk.


Though sunflower seeds are calorie-dense, they deliver excessive quantities of protein, healthful fats, fiber, nutrients, and minerals.

May Useful Resource Weight Loss

While studies on sunflower seeds and weight reduction is lacking, the vitamins in those seeds may also useful resource weight reduction via way of means of growing emotions of fullness, retaining muscle mass, and assisting you persist with a healthy eating plan longer.

May Maintain You Complete And Save You Overeating

Eating snacks facilitates lessen starvation and might assist save you overeating at the next meals.

Though sunflower seeds haven’t been studied specifically, studies indicate that comparable snack foods — like nuts — sell fullness and do now no longer result in overconsumption at later meals.

Additionally, the important vitamins in sunflower seeds — particularly fats, protein, and fiber — had been proven to be especially filling.

For example, one-1/3 of the fiber in sunflower seeds is soluble — the form of fiber that can assist manipulate weight via way of means of including bulk on your stools, slowing digestion, and growing emotions of fullness.

May Assist You To Preserve Muscle

Research has proven that humans with a better percent of muscle burn extra energy — even at the same time as resting.

When following a discounted calorie food regimen, research has recommended that over 35% of the weight reduction can be from muscle.

To restriction muscle loss, much research advises consuming good enough protein, in conjunction with acting resistance exercises.

As shelled sunflower seeds include round 2 grams of protein in keeping with a tablespoon (10 grams), they’re a first-rate manner to reinforce the protein content material of your snacks and meals.

For example, you could dip apple slices in sunflower seed butter or sprinkle shelled sunflower seeds onto your salad as a delectable supply of delivered protein.

May Assist You Persist With Your Food Regimen Plan

Ultimately, a hit healthy eating plan is one you could persist with.

Fiber — like that located in sunflower seeds — may also assist. The Health government proposes that ladies devour 25 grams of fiber day by day, at the same time as guys have to devour 38 grams in keeping with day.

In one 6-month have a look at related to 345 humans on a seriously calorie-constrained food regimen, folks that ate up the advocated day by day consumption of fiber have been much more likely to stick to their food regimen plan.

What’s extra, members who multiplied their fiber consumption the maximum shed extra weight. On average, each three.7-gram boom in the day by day fiber becomes related to an extra three pounds (1.4 kg) of weight reduction.

Additionally, studies indicates bendy weight reduction plans tailor-made to meals possibilities are simpler to conform with.

In different words, in case you experience sunflower seeds, consuming them may also assist you to comply with a food regimen lengthy-term.


The protein, fats, and fiber in sunflower seeds may also assist help weight reduction.

Adding Sunflower Seeds On Your Food Regimen

Sunflower seeds may be a healthful addition to any healthy eating plan.

You should buy sunflower seeds shelled or unshelled. They’re additionally to be had uncooked or roasted and in one-of-a-kind flavors.

Here are a few healthful approaches to experience sunflower seeds:

  • By themselves. Try a handful of sunflower seeds — shelled or unshelled — for a fast and nutritious snack.
  • Trail mix. Enjoy shelled sunflower seeds with nuts, different seeds, and dried fruit.
  • As a topping. Sprinkle shelled sunflower seeds on salads, oatmeal, yogurt parfaits, casseroles, and different dishes.
  • Sunflower seed butter. Spread sunflower seed butter on entire grain breads and crackers, or use it as a dip for fruit.

Keep in mind, a few manufacturers of sunflower seeds are specifically excessive in sodium.

While sodium is an important mineral, getting an excessive amount of is related to excessive blood pressure.

To keep away from immoderate salt consumption, choose unsalted, gently salted, and decreased sodium varieties. Also recollect consuming simple as opposed to flavored sunflower seeds, as those are usually decrease in salt.

Additionally, sure sunflower seed and sunflower seed butter merchandise may also include delivered sugars. Since delivered sugars deliver energy however provide little to no dietary value, it is able to be useful to restriction them while looking to lose weight.

Both sunflower seeds and sunflower seed butter are calorie-dense, with the latter offering almost two times the energy in keeping with a tablespoon (sixteen grams) because of the former. Monitor your element sizes to keep away from exceeding your day-by-day calorie needs.


Sunflower seeds may be loved via way of means of themselves as a snack, in path mixes, as sunflower seed butter, or as a topping for severa dishes.

The Backside Line

While calorie-dense, sunflower seeds are wealthy in vitamins that can assist help weight reduction.

Protein, fats, and fiber are specifically filling, making sunflower seeds the most advantageous preference for snacking.

As lengthy as you watch your element sizes, you could devour sunflower seeds in plenty of healthful approaches.

Add them to path mixes, use them as a nutrient-dense topping for salads and different dishes, experience them as sunflower seed butter, or devour them on their own.

Updated: September 13, 2021 — 6:47 pm

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