Do Sunflower Seeds Provide Healthy Carbohydrates? – Nutrition, Benefits and More

The average cup of sunflower seeds contains 28 grams of carbs. At first glance, that may seem like a lot. That same cup contains roughly 72 grams of fat and 29 grams of protein. Do those nutrition facts mean sunflower seeds are really good–or really bad? Here’s a closer look at sunflower seeds so you can make a smart choice.

Make A Healthy Snack Decision

There are three common varieties of sunflower seeds that you might consume. Linoleic sunflower seeds are the most popular. But, the other two types include high oleic and sunflower oil seeds. Each type has varying amounts of monounsaturated, saturated, and polyunsaturated fats.

Do Sunflower Seeds Contain a Lot of Carbs?

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A cup of sunflower seeds will contain roughly 28 grams of carbs. A can of soda contains about 25 grams of carbs. Making that comparison on paper can quickly lead some to a drastic conclusion. Seeing those numbers could even convince you to avoid sunflower seeds altogether. But, is that really the case?

Regardless of what you’re eating, you should definitely aim for portion control. However, you shouldn’t get scared by the carbs in sunflower seeds. The fact is, the carbs in sunflower seeds are very different from the carbs in a can of soda. Eating a cup of sunflower seeds (or even two) will always be healthier than drinking soda.

After all, sunflower seeds are completely natural. They provide your body with a lot of nutrients too. In fact, you’d probably find it difficult to sit down and snack on a whole cup or two of sunflower seeds. That’s because sunflower seeds also contain large amounts of healthy fat and protein. These two things, along with the fiber content, will fill you up quickly.

Are Sunflower Seeds Healthy?

Sunflower seeds are a healthy snack in moderation. The reason why you’ll want to watch your intake has little to do with the carb count, though. Sunflower seeds are a high-calorie snack. So, eating too much can lead to weight gain. But, each calorie is definitely worth it. It will surprise you how densely packed each calorie is.

Unlike soda, sunflower seeds come filled with nutrients. If soda is a type of “empty” calorie, you can consider sunflower seeds to be overflowing. Eating sunflower seeds will help you get a quick boost of filling energy. They can even satiate you in between meals.

Each sunflower seed comes stuffed with vitamins and minerals. Vitamin E is one of them. This essential vitamin reduces inflammation and the risk of heart disease. Sunflower seeds also contain folate, which plays a major role in DNA synthesis. Add to the list phosphorus (for bone health), selenium (a powerful antioxidant), and copper (good for the immune system).

Many more also make the list. Like Zinc and Vitamin B6. Finally, sunflower seeds are also very rich in a key mineral: magnesium. Magnesium is something most people don’t get enough of. Sunflower seeds provide a healthy dose.

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