Sunflower seeds are a nutritious snack with a mild, nutty flavor. Enjoy them straight from the bag, mix them into salads, add them to trail mixes, or sprinkle them over baked goods. They’re a versatile addition to any dish, from quinoa and pasta to meats and veggies.

Rich in protein—6 grams per serving—sunflower seeds also offer essential fatty acids like oleic and linoleic acids, which support blood sugar regulation, reduce LDL cholesterol, and enhance metabolism.

Packed with B-complex vitamins, they boost energy, support red blood cell production, and promote a healthy nervous system. Additionally, they provide vitamin E, selenium, and magnesium, and are high in phytosterols, which can help lower cholesterol levels. Sunflower seeds are noted for having the highest phytosterol content among nuts.