Do Sunflower Seeds Have a Lot of Vitamin E? A Nutritional Breakdown

November 24, 2025 •

4 min read

A single 1-ounce serving of dry-roasted sunflower seeds provides nearly 50% of the daily recommended intake for vitamin E. This confirms that do sunflower seeds have a lot of vitamin E is a question with a resounding 'yes,' underscoring their power as a nutritional staple.

Quick Summary

Sunflower seeds are a top source of vitamin E, offering significant antioxidant and health benefits. They surpass many other foods, including almonds, in providing this crucial nutrient.

Key Points

Excellent Source of Vitamin E: Sunflower seeds are one of the best dietary sources of vitamin E, with a single ounce providing a substantial portion of the recommended daily value.
Powerful Antioxidant Properties: The vitamin E in sunflower seeds acts as a powerful antioxidant, protecting cells from damage and reducing inflammation throughout the body.
Supports Heart Health: Regular consumption of sunflower seeds may reduce the risk of heart disease due to their high vitamin E content, which helps protect against inflammation and reduce cholesterol.
Superior to Many Nuts: Gram for gram, sunflower seeds often contain more vitamin E than many other popular nuts and seeds, such as almonds.
Easy to Incorporate: These nutritious seeds are easy to add to a variety of foods, including salads, yogurt, and baked goods, for a quick and healthy boost.
Boosts Immune Function: The combination of vitamin E and other minerals like selenium helps support and strengthen the immune system.

The Nutritional Powerhouse of Sunflower Seeds

Beyond their reputation as a popular snack, sunflower seeds are a concentrated source of vital nutrients. These small seeds, harvested from the center of the sunflower, are not only rich in protein, healthy fats, and fiber but are especially prized for their exceptional vitamin E content. Their versatile nature and high nutritional density make them a simple yet powerful addition to almost any diet, offering a multitude of health benefits beyond what many people realize. By understanding the specific nutrients packed into each seed, we can appreciate why they are so valuable.

Vitamin E: A Closer Look

Vitamin E is a fat-soluble antioxidant that plays a crucial role in protecting the body's cells from damage caused by free radicals. It performs a variety of functions, including bolstering the immune system, improving skin health, and reducing inflammation. The primary form of vitamin E found in sunflowers is alpha-tocopherol, which is the type considered most active in humans. Because it's fat-soluble, the healthy fats present in sunflower seeds aid in its absorption within the body. This synergy makes the vitamin E from sunflower seeds particularly bioavailable and effective. Research consistently links a diet rich in vitamin E to a reduced risk of chronic diseases, including heart disease. The seeds also contain other complementary compounds like selenium, another antioxidant that works with vitamin E to protect cells.

How Much Vitamin E is in Sunflower Seeds?

For those wondering 'do sunflower seeds have a lot of vitamin E,' the data is quite clear. According to the National Institutes of Health (NIH), a 1-ounce (approximately 28g) serving of dry-roasted sunflower seed kernels contains 7.4mg of vitamin E, which provides 49% of the Daily Value (DV). If you consume a larger amount, such as 100 grams, the vitamin E content is even more impressive, providing a staggering 35.17mg. This demonstrates that a small handful of sunflower seeds can contribute significantly to your daily nutritional needs.

Why Sunflower Seeds Stand Out

Compared to many other nuts and seeds, sunflower seeds are a standout performer when it comes to vitamin E. In a side-by-side comparison, they consistently provide a higher concentration of this antioxidant. While almonds are often celebrated for their vitamin E, sunflower seeds deliver more per gram. This makes them a more efficient source for those looking to maximize their intake of this important vitamin through diet.

Vitamin E Content: Sunflower Seeds vs. Other Foods

To put the vitamin E content of sunflower seeds into perspective, the following table compares the amounts found in various common foods based on data from sources like the NIH.


Food (Dry Roasted)	Serving Size	Vitamin E (mg)	% Daily Value
Sunflower Seeds	1 ounce	7.4	49%
Almonds	1 ounce	6.8	45%
Hazelnuts	1 ounce	4.3	29%
Peanuts	1 ounce	2.2	15%
Wheat Germ Oil	1 tablespoon	20.3	135%
Sunflower Oil	1 tablespoon	5.6	37%
Avocado	100 grams	2.07	~14%

As the table shows, an ounce of sunflower seeds offers more vitamin E than the same amount of almonds, highlighting their potency. While wheat germ oil contains a higher amount per tablespoon, sunflower seeds offer a great balance of fiber, protein, and healthy fats alongside their stellar vitamin E profile, making them a more complete and accessible whole-food option.

Boosting Your Intake: Easy Ways to Eat Sunflower Seeds

Integrating sunflower seeds into your diet is simple and can add a healthy crunch to many meals. Here are some easy ways to enjoy their nutritional benefits:

Sprinkle them on salads: A classic and easy way to add a nutty flavor and texture.
Mix into yogurt or oatmeal: Great for breakfast to boost nutrient intake early in the day.
Add to baked goods: Include them in homemade bread, muffins, or granola bars.
Use in trail mix: Combine with other nuts, seeds, and dried fruit for a custom snack mix.
Blend into smoothies: Adds a creamy texture and a nutritional punch.
Make sunflower seed butter: A great, nut-free alternative to peanut butter.
Use as a crust: Create a savory, crunchy coating for fish or chicken fillets.

Conclusion: A Small Seed with a Big Impact

In summary, sunflower seeds are an exceptionally high source of vitamin E, easily meeting a significant portion of daily needs with just a small serving. The potent antioxidant and anti-inflammatory properties of this vitamin, combined with the seeds' rich content of other essential nutrients like selenium, magnesium, and healthy fats, contribute to numerous health benefits, particularly supporting heart health and immune function. By incorporating these simple, versatile seeds into your diet, you can enjoy a delicious and convenient way to significantly boost your vitamin E intake and enhance your overall well-being. Their impressive nutritional profile proves they are far more than just a casual snack.

For more detailed information on the benefits and processing of sunflower seeds, you can refer to comprehensive scientific reviews.

Frequently Asked Questions

One ounce of dry-roasted sunflower seed kernels contains 7.4mg of vitamin E, which is equivalent to 49% of the Daily Value.

Yes, ounce for ounce, sunflower seeds are a more concentrated source of vitamin E than almonds, often providing a higher amount per gram.

The vitamin E in sunflower seeds is a powerful antioxidant that helps protect cells, reduce inflammation, support immune function, and lower the risk of heart disease.

While roasting can cause a slight degradation of some nutrients, dry-roasted sunflower seeds still contain a very high amount of vitamin E. The nutritional difference is generally minimal and not a cause for concern.

You can add sunflower seeds to salads, mix them into oatmeal or yogurt, blend them into smoothies, or enjoy them as a simple snack. They are versatile and can be used in many recipes.

Yes, sunflower oil is also a very good source of vitamin E, though the concentration is lower than in the whole seeds themselves. For example, one tablespoon contains 5.6mg of vitamin E.

As a potent antioxidant, the vitamin E in sunflower seeds can contribute to healthier skin by protecting cells from damage and supporting overall skin health.