Sunflower seeds are a popular snack loved by many for their crunchy texture and nutty flavor. But before you reach for that handful, there are important facts you should know. These little seeds pack a punch of nutrients, but they also come with certain considerations. Here are 11 facts you must know before eating sunflower seeds to make an informed and healthy choice.

1. Sunflower Seeds Are Nutrient-Dense
Sunflower seeds are rich in healthy fats, protein, fiber, vitamins (like vitamin E and B-complex), and minerals such as magnesium, selenium, and zinc. They offer numerous health benefits when consumed in moderation.

2. They Can Be High in Calories
Though nutritious, sunflower seeds are calorie-dense. Eating too many can lead to excessive calorie intake, which might contribute to weight gain if not balanced with physical activity.

3. Salt Content Can Be Very High
Many commercial sunflower seeds are heavily salted, which increases sodium intake and can contribute to high blood pressure and heart issues if consumed in excess.

4. Shells May Pose a Risk
Eating sunflower seeds with shells can cause digestive problems, including choking hazards or irritation to the digestive tract. It’s safer to eat hulled seeds, especially for children.