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Ask the Expert Archive

I’m allergic to all types of nuts. I like and can eat sunflower seeds and pumpkin seeds. Do you have any info on their nutritional value?

A serving of sunflower seeds (1/4 cup) is an excellent source of protein, vitamin E, folate, copper, magnesium, phosphorous, and selenium, and a good source of fiber, vitamin B6, iron, magnesium, and zinc. A serving of pumpkin seeds is an excellent source of protein, magnesium, manganese, phosphorous, and a good source of copper, zinc, and iron. Bother sunflower seeds and pumpkin seeds are full of healthy fats that promote heart health! Try pumpkin and sunflower seeds with our Top 10 Ways to Enjoy Nuts and in our Oma’s European Salad!
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The Expert: Wendy Reinhardt Kapsak, MS, RDN, is the President and CEO of the Produce for Better Health (PBH) Foundation. At PBH, she guides the Foundation’s efforts to advance the overall effort of increasing fruit and vegetable consumption.
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