Sunflower seeds are a beloved snack, known for their crunchy bite and rich, nutty flavor. But before you reach for a handful, it’s important to be aware of some key facts.

While these tiny seeds are full of nutrients, they also come with certain caveats. Here are 11 things to consider before adding sunflower seeds to your diet, so you can make a smart and healthy choice.

1. They’re Packed with Nutrients
Sunflower seeds are loaded with beneficial nutrients like healthy fats, plant-based protein, fiber, vitamin E, B vitamins, magnesium, selenium, and zinc. When enjoyed in moderation, they can support various aspects of health.

2. Calorie Content Can Add Up
Despite their health benefits, sunflower seeds are high in calories. Eating them in large quantities can lead to excessive calorie consumption, which may contribute to weight gain if not balanced with physical activity.

3. Salt Levels May Be Excessive
Commercially sold sunflower seeds are often heavily salted, which can result in high sodium intake. Consuming too much salt is linked to elevated blood pressure and heart concerns.

4. Eating the Shells Can Be Risky
Chewing on sunflower seeds with their shells can lead to digestive issues or even choking, especially in children. For safety and easier digestion, stick to shelled (hulled) seeds.

5. Allergies Are Possible
While uncommon, sunflower seed allergies do occur. Symptoms can range from mild itching or swelling to more serious reactions like anaphylaxis.

6. They Contain Anti-Nutritional Compounds
Sunflower seeds have phytic acid, which can interfere with the body’s ability to absorb minerals like zinc and iron. Roasting or soaking the seeds can help reduce this effect.

7. They Promote Heart Health
Thanks to their high levels of vitamin E and heart-healthy fats, sunflower seeds may help reduce inflammation and lower LDL (bad) cholesterol, benefiting cardiovascular function.