Sunflower seeds benefits for weight loss!

A handful of sunflower seeds per day is actually good for weight loss. Despite their high calorie content, they don’t make us fat. Zinc, iron, vitamin B6, and vitamin E in sunflower seeds are involved in energy metabolism, whereas fiber and protein regulate appetite!

Can calories in sunflower seeds make you fat?

Actually, sunflower seeds can make you gain weight because they’re high in calories. They have 582 calories per 100g. 1 oz has about 165 calories, or 8% of the Daily Value on a 2,000-calorie diet.

Certainly, we shouldn’t consume more than a handful of sunflower seeds a day if we want to lose weight. Only athletes, active people, and people with a healthy body weight can consume higher amounts!

Sunflower seeds are high in fat. Actually, 77% of calories of sunflower seeds come from fat. Just 1 oz contains 14 grams of fat.[1]

1 gram of fat has 9 calories, while 1 gram of protein or carbohydrate has only 4 calories.

Sunflower oil can make you fat

Moreover, the main type of fat in sunflower seeds is omega-6s. We need omega-6s for good health. However, high amounts can lead to inflammation. Chronic low-grade inflammation can cause obesity. Consuming just 1 oz of sunflower seeds a day isn’t a problem, though.

Only consuming high amounts of sunflower oil can cause obesity and inflammation. After all, sunflower oil is a calorie-dense food. Just a tbsp has 125 calories!

On the contrary, it’s good for weight loss to eat foods with omega-3s. We can get high amounts of omge-3s from certain seeds.

Sunflower seeds regulate appetite!

Furthermore, even people on keto or people with diabetes who want to burn belly fat can consume 1 oz of sunflower seeds per day! Sunflower seeds are keto-friendly, as they are pretty low in net carbs. 1 oz has less than 1 gram of sugar.

On the contrary, 1 oz of sunflower seeds has 3.1 grams of fiber. This dose is 11% of the DV. Also, 1 oz has 5.5 grams of protein! Foods high in fiber and protein are very filling. In fact, sunflower seeds support weight loss because they can control energy intake!

Vitamins & minerals in sunflower seeds support weight loss!

Sunflowers seeds are beneficial for weight loss because they’re rich in certain nutrients, which are involved in energy metabolism and also burn belly fat.


Sunflower seeds are high in zinc. They contain 5.29 mg of zinc per 100g. A handful provides about 1.5 mg of zinc, or 13% of the DV. Adequate zinc intakes are beneficial for obese people who want to lose weight. Zinc regulates insulin resistance and appetite. Also, zinc reduces inflammation when dieting.[2]


Additionally, sunflower seeds are a good dietary source of iron. They contain 3.8 mg of iron per 100g. A serving contains 1.1 mg, or 6% of the DV.

Overweight people have a higher risk of iron deficiency. First, obese people tend to follow a poor diet. So, they take less iron from food. Furthermore, obese people have increased iron requirements, as they absorb less iron from food.[3]

Moreover, iron deficiency, in combination to obesity, may cause inflammation. Chronic inflammation leads to disease.[4]

Finally, iron is key for increased energy, as it provides muscles with oxygen. So, we burn more calories and lose weight faster.

Pumpkin seeds are also a great dietary source of iron.

Vitamin B6

Additionally, sunflower seeds are high in vitamin B6. They contain 0.8 mg of vitamin B6 per 100g. 1 oz contains 0.23 mg, or 17% of the DV.

Adequate amounts of vitamin B6 help overweight people who follow a hypocaloric diet to lose weight. Furthermore, high vitamin B6 intake protects fat-free mass! That’s vital for a leaner body. So, sunflower seeds should be part of a well-balanced, long-term diet.[5]

Vitamin E

Most noteworthy, sunflower seeds are the richest common food in vitamin E. They contain 26.1 mg of vitamin E per 100g. 1 oz contains 7.4 mg, or 50% of the DV!

Obese people tend to have low levels of vitamin E. Vitamin E is beneficial for people who want to lose weight, as it seems to improve insulin resistance and reduce inflammation![6] 

Almonds are the second-richest common food in vitamin E.

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