The seeds that have replaced tobacco products for many baseball players is also one of the most versatile seeds. Sunflowers are eaten in their raw state, shelled and not, as a butter, in heart-healthy oils, made into pesto and found in many varieties of granola. This naturally sweet seed not only makes some of the most beautiful flowers, but is good for you, too.
Sunflower Seeds are naturally gluten-free. Sunflower seeds have many health benefits, but many brands on the market contain alarming levels of sodium. Also, some brands use additives and flavorings, so it’s important to always check the ingredients label. The best gluten-free and healthier sunflower seeds are Chinook Seedery Original Sunflower Seeds and Thrive Market Sprouted Sunflower Seeds, Lightly Salted.
In this article, we’ll look at how sunflowers can be consumed, some of the top-selling brands of sunflower seeds, what nutrition and health benefits sunflower seeds provide, and some alternative brands of healthier sunflower seeds. Let’s dig in!
Contents
Some ways sunflower seeds are eaten
Raw Seeds
In their raw form, in and out of their shell, sunflower seeds are one of the most popular snacking seeds. The shell, or hull, needs to be removed before actually consuming the edible kernel. The shell should not be consumed as it is fibrous and indigestible. The shell can actually damage your digestive tract.
Sunflower Oil
Sunflower seeds are also made into a multi-benefit, healthy oil. It is a triglyceride, containing palmitic acid, stearic acid, oleic acid, and linoleic acid. The oleic acid has positive outcomes on blood lipids and coagulant activity. It also contains Vitamin E, a vitamin which helps to prevent free radicals from harming the body.
The sunflower seed oil has amazing effects on the skin. It improves hydration, almost as a better choice than olive oil, when you have extremely dry skin. Containing vitamins E, A, D, and C, it contains multiple antioxidants which can help keep skin soft and supple, and even prevent acne.
The linoleic acid in sunflower seeds has been shown to have anti-inflammatory properties, which could decrease the inflammation in people with rheumatoid arthritis. This linoleic acid also helps the immune system response, as it can help to build new cells and tissues within the body.
Sunflower Butter
Much like peanut and almond butter, the sunflower seed makes a great tasting “butter.” The nutrient-dense sunflower seeds contain protein, healthy fats, Vitamin E, and magnesium. The proteins and fat in the butter will help you to feel satiated and full of energy. As an alternative to peanut butters, many which contain palm oil, the sunflower butter offers great flavor and texture to your foods.
Health benefits from sunflower seeds
As mentioned earlier in the article, sunflower seed oil can provide heart and circulatory benefits, as well as numerous benefits for the skin. The sunflower seed also provides these health benefits:
- Helps to prevent asthma: The Vitamin E in sunflower seeds can help reduce the bronchoconstriction which comes with asthma. For those people who deal with asthma, a regular intake of Vitamin E, from sources like sunflower oil, can help lower wheezing, coughing, and shortness of breath.
- Aids in digestion: There is a high content of PUFA, or polyunsaturated fatty acids, in sunflower seed oil. These fatty acids have been found to increase the digestive system’s ability to break down foods more efficiently.
- Hair health: Compared with olive oil, sunflower seed oil has higher amounts of tocopherol, a natural Vitamin E. There are some studies which show that this vitamin can help treat baldness and hair loss.
- Helps with weight loss: Adiponectin helps in fatty acids breakdown. For post-menopausal women who struggle with weight gain, consuming sunflower seed oil can help to increase the adiponectin levels, reducing weight.
Brands of sunflower seeds
DAVID SEEDS Roasted and Salted Original Jumbo Sunflower Seeds
David Seeds Sunflower Seeds are gluten free and appropriate for a low-carb lifestyle, with just 3 grams of net carbs per serving. However, for a heart-healthy diet, the sodium content, a whopping 123% of the daily recommended allowance, makes this a less-than-healthy brand.
Ingredients:
- Sunflower Seeds
- Salt
Nutrition facts (per ¼ cup serving):
- 190 calories
- 15 g total fat
- 1.5 g saturated fat
- 8 g polyunsaturated fat
- 5 g monounsaturated fat
- 2820 mg sodium
- 5 g total carbs
- 2 g dietary fiber
- <1 g total sugars
- 8 g protein
- 2% DV calcium
- 8% DV iron
- 4% DV potassium
Spitz Sunflower Seeds Cracked Pepper
The Spitz brand of sunflower seeds has a much lower sodium content, but in still such a small portion size, it contains 25% of the recommended daily allowance for sodium intake. The sugar added to the seeds could also be questionable, as it is unknown if it is natural sugar, or a processed and refined version.
Ingredients:
- Sunflower Seeds
- Sea Salt
- Salt
- Maltodextrin (made from corn)
- Yeast Extract
- Black Pepper
- Citric Acid
- Onion Powder
- Garlic Powder
- Sugar
- Gum Acacia
- Olive Oil
- Natural Extractives of Black Pepper
Nutrition facts (per 3 tablespoon serving):
- 170 calories
- 13 g total fat
- 2 g saturated fat
- 8 g polyunsaturated fat
- 2.5 g monounsaturated fat
- 580 mg sodium
- 5 g total carbs
- 3 g dietary fiber
- <1 g total sugars
- 6 g protein
- 2% DV calcium
- 6% DV iron
- 4% DV potassium
BIGS Hidden Valley Ranch Sunflower Seeds
This brand of sunflower seeds is a popular one, but it also contains a lot of ambiguous ingredients, which in itself, do not contain gluten, but there is a chance of cross-contamination. Also, having such another high sodium content, 86% of the daily recommended intake, makes this variety an unhealthy choice.
Ingredients:
- Sunflower Seeds
- Salt
- Less than 2% of:
- Whey
- Maltodextrin
- Cultured buttermilk
- Corn syrup solids
- Dried onion
- Hidden Valley Ranch (salt, monosodium glutamate, dried garlic, modified food starch, spices, dried onion, maltodextrin, natural flavors {milk, soy}, guar gum, calcium stearate)
- Monosodium Glutamate
- Citric Acid
- Sour Cream (cultured cream, nonfat milk)
- Xanthan Gum
- Disodium Inosinate & Disodium Guanylate
- Dried Garlic
- Lactic Acid
- Malic Acid
- Modified Food Starch
- Natural Flavors
- Sodium Diacetate
Nutrition facts (per ¼ cup serving):
- 180 calories
- 14 g total fat
- 1.5 g saturated fat
- 1980 mg sodium
- 7 g total carbs
- 3 g dietary fiber
- 1 g total sugars
- 7 g protein
- 2% DV calcium
- 8% DV iron
- 4% DV potassium
Alternative brands for sunflower seeds
Chinook Seedery Original Sunflower Seeds
Claiming to be “the best seeds ever”, the Chinook Seedery brand of sunflower seeds are gluten-free, dairy-free, Non-GMO project verified, low in sugar, and low sodium (finally!)
Ingredients:
- Sunflower Seeds
- Sea Salt
- Organic Cane Sugar
Nutrition facts (per ¼ cup serving):
- 160 calories
- 14 g total fat
- 1.5 g saturated fat
- 95 mg sodium (!!!)
- 5 g total carbs
- 4 g dietary fiber
- <1 g total sugars
- 6 g protein
- 4% DV calcium
- 10% DV iron
Chinook Seedery Jalapeno Ranch Sunflower Seeds
Looking to add a bit of a kick to your seed snack? These sunflower seeds with a spicy hint of jalapeno, but still low in sodium, will satisfy your craving.
Ingredients:
- Sunflower Seeds
- Sea Salt
- Organic Cane Sugar
- Buttermilk Powder
- Dehydrated Onion
- Yeast Extract
- Dehydrated Garlic
- Salt
- Nonfat Dry Milk
- Jalapeno Pepper Powder
- Dill Weed
- Natural Jalapeno Flavor
- Citrus Flavor (Citrus Extract, Natural Flavor)
- Citric Acid
- Spices
- Tomato Powder
- Dill Seed
- Silicon Dioxide
- Maltodextrin
- Xanthan Gum
Nutrition facts (per ¼ cup serving):
- 170 calories
- 14 g total fat
- 1.5 g saturated fat
- 180 mg sodium (!!!)
- 6 g total carbs
- 4 g dietary fiber
- 1 g total sugars
- Includes 1g Added Sugars
- 6 g protein
- 1% DV calcium
- 10% DV iron
- 4% DV potassium
Thrive Market Organic Sprouted Sunflower Seeds, Lightly Salted
Where to begin? Plant-based, pesticide-free, gluten-free, paleo, ketogenic, vegan, vegetarian– this brand of simple, organic sunflower seeds are ethically sourced and sustainably farmed. Many dietary restrictive lifestyles can enjoy this healthy snack.
Ingredients:
- Sprouted Organic Sunflower Seeds
- Sea Salt
Nutrition facts (per 1 ounce serving):
- 160 calories
- 14 g total fat
- 1 g saturated fat
- 190 mg sodium
- 6 g total carbs
- 2 g dietary fiber
- <1 g total sugars
- 6 g protein
- 2% DV calcium
- 8% DV iron
- 4% DV potassium
Final Thoughts
Overall, the majority of sunflower seeds are gluten-free. There may be brands and varieties of sunflower seeds with added flavors which may have gluten-containing ingredients, so read the ingredients label carefully. Enjoy the healthier brands of sunflower seeds, like Chinook Seedery, to consume a much lower sodium content, but not lose out on flavors.
Related Questions
Are sunflower seeds keto?
Sunflower seeds are 100% keto-friendly because their carb count is so low, usually less than 4 grams of net carbs per serving. Be careful, though, when you are choosing your sunflower seeds, on a keto diet, that you look for varieties which also have a low fat content.
Are sunflower seeds bad for you?
Sunflower seeds are high in fat, and this is mostly from polyunsaturated fat sources. While consumed in moderation, these polyunsaturated fats can be good for your heart, if you consume a high amount of any fats, this can increase your chances of developing heart disease.
Are sunflower seeds good for weight loss?
Sunflower seeds are calorie-dense, but they are also rich in nutrients which can help with weight loss. Being mindful of your portion size, sunflower seeds can provide a snack full of protein, good fats, and fiber. These can help you feel fuller longer, and decrease your appetite.