Choose plain unsalted kernels only and keep portions very small. Large servings may cause stomach upset from high fat. Avoid shell-on seeds, flavored packets, and mixed snack blends.
Sunflower seeds are edible kernels from sunflower heads, sold in-shell or shelled. Eaten roasted, raw, or added to breads, granola, and trail mix. Provide fat, vitamin E, magnesium, and plant protein.
Snack versions are often heavily salted or coated with barbecue, ranch, dill pickle, or sweet glazes. Mixed blends may include raisins, chocolate, or garlic seasoning.
Also ground into seed butter and blended into protein bars or bakery fillings, which may contain chocolate, xylitol, or extra sodium.
