Do Sunflower Seeds Make You Fat?

Question: Do sunflower seeds make you fat?

Answer: If you are a sunflower seeds lover, you probably have consumed a good portion of a bag of seeds from time to time. Sunflower seeds are one of those foods that you can continuously eat, and for whatever reason, not think too much about their nutritional content. However, in case you’re wondering if sunflower seeds are fattening, we have your answer.

As with many foods, sunflower seeds are only considered fattening if you routinely eat an excessive quantity. A small handful of sunflower seeds during the day is not going to make you fat. On the flip side, eat an entire bag daily and you might have some problems. Of course the other foods you eat during the day also count toward your dietary goals.

Below we have provided a sampling of some popular sunflower seeds products to give you an idea of their nutrition. You can see that there are about 180 calories and approximately 15 grams of fat in 1/4 cup of sunflower seeds. While sunflower seeds contain a lot of protein and nutrients like vitamin E & B-1, the calories are not low per serving. A half cup contains 360 calories and 3/4 cup has 540 calories. You may wish to limit the amount of sunflower seeds consumed if you have a concern with the seeds being fattening.

Sunflower Seeds Nutrition

Brand/TypeServing SizeCaloriesTotal Fat Saturated FatTrans FatCholesterolSodiumCarbsFiberSugarProteinCalciumIronVitamin EPhosphorusMagnesiumZinc
David Original Jumbo Seeds (Kernels + Salt On Shell)1/4 cup 19015 g1.5 g0 g0 mg2820 mg5 g2 gless than 1 g9 g2%8%15%30%30%10%
David Ranch Flavor Jumbo Seeds (Kernels + Seasoning On Shell)1/4 cup19015 g1.5 g0 g0 mg2700 mg5 g2 gless than 1 g8 g2%8%15%25%30%10%
David Bar-B-Q Jumbo Seeds (Kernels + Seasoning On Shell)1/4 cup19016 g2 g0 g0 mg 2720 mg5 g2 gless than 1 g7 g2%6%10%25%25%10%
Bigs Original Salted & Roasted (In Shell)3/4 cup (30 g kernels)18016 g1.5 g0 g0 mg150 mg6 g3 g1 g7 g4%10%????
Bigs Hidden Valley Ranch Flavor (In Shell)3/4 cup (30 g kernels)17014 g1.5 g0 g0 mg170 mg3 g3 g1 g7 g4%10%????
Bigs Bar-B-Q (In Shell)3/4 cup (30 g kernels)16013 g 1.5 g0 g0 mg150 mg8 g3 g1 g5 g2%6%????
Giants Original Salted 1/4 cup, 30 g kernels19015 g1.5 g0 g0 mg135 mg5 g4 gless than 1 g8 g2%8%40%25%30%10%
Giant Kc Style BBQ1/4 cup, 30 g kernels19014 g1.5 g0 g0 mg200 mg6 g4 gless than 1 g8 g2%8%38%24%29%10%

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