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Can eating sunflower seeds be bad for you?

Published: June 26, 2013
Last reviewed: April 22, 2016

Ten Health Risks and Dangers Associated with Sunflower Seeds

In general, sunflower seeds are not considered as an unhealthy or harmful food. Below are some possible health risks listed:

1. Calories and Weight Gain

Sunflower seeds are high-calorie and high-fat food (1).

  • One ounce (28 grams) of dry roasted sunflower seed kernels (hulled — without hulls) contains 165 Calories.
  • One half cup (64 grams) contains 372 Calories.

Sunflower seeds by themselves are not fattening, but eating them in large amounts can add to weight gain.

2. Salt

2 oz (57 g) of salted sunflower seed kernels contains about 370 mg of sodium (2), so individuals on a low-sodium diet may need to avoid them.

3. Mouth Sores, Enamel Loss

  • Grinding whole sunflower seeds with the teeth can cause gum sores.
  • In this Pakistani investigation, consumption of dry roasted sunflower seeds was associated with the higher rates of damage of the tooth enamel.

4. Epiglottitis

Shells could theoretically stick in your throat and cause inflammation of the epiglottis (the fold that covers the voice box).

Sunflower seed shell picture

Picture 1. Sunflower seed or its shell shell can stick behind the epiglottis
(source: Flickr, Creative Commons Licence)

swallowing sunflower seeds

Picture 2. Sunflower seeds can get stuck above the epiglottis
or enter the windpipe (red arrows)

(adapted from Wikimedia, Creative Commons licence)

5. Aspiration During a Baseball Game

In y. 2010 in Northern Virginia in the United States, a baseball player was hit by a ball in the throat while chewing sunflower seeds. He aspirated on some seeds, what triggered cardiac arrest; he died later in the hospital (18).

6. Stomach Ache, Upset Stomach, Irritable Bowel Syndrome (IBS)

  • Both shelled and unshelled sunflower seeds are high in soluble fiber (1,17), which can cause excessive bloating, abdominal pain and flatulence in some people.
  • Both shelled and unshelled sunflower seeds are high in insoluble fiber (1,17), which may trigger diarrhea in some individuals with diarrhea-predominant irritable bowel syndrome (D-IBS), according to their beliefs.

7. Sunflower Seed Shells, Bezoars and Constipation

Eating large amounts of sunflower seeds with shells at once may cause severe constipation (obstipation, impaction) and formation of bezoar (a clump of undigested material) in the rectum, which may need to be removed under general anesthesia using proctoscopy (3).

Seed bezoar in the colon, CT image

Picture 3. CT image of the seed bezoar in the colon
(source: Ijri.org)

8. Allergies

  • Sunflower seed dust may trigger allergic reaction or anaphylactic reaction or development of chronic asthma in sensitive people who, for example, clean bird cages (4,5).
  • Eating sunflower seeds, which may contain high amounts of nickel, can trigger eczema in individuals with nickel allergy (19).
  • Due to mixing during manufacturing, certain sunflower seeds sold in markets may be contaminated with soy allergens (6).
  • Individuals who are allergic to sunflower seeds only rarely react to sunflower oil (7).
  • Cross-reactivity between sunflower seeds and pistachios, peanuts and walnuts (8), mustard seed (9), certain fruits (10) and ragweed pollen (11) has been reported.

9. Migraine

Some sources (13,14) mention sunflower seeds as a possible migraine trigger. The supposed triggering substance is tyramine (14).

10. Manganese Overdose

Individuals with a genetic disease called “Dystonia/Parkinsonism, Hypermanganesemia, Polycythemia, and Chronic Liver Disease” should avoid sunflower seeds because they are high in manganese (15).

Oxalate Kidney Stones?

For individuals with oxalate kidney stones, doctors recommend low-oxalate diet with less than 50 milligrams oxalates per day. One half cup of sunflower seeds may contain up to 20 milligrams oxalates (16).


Some individuals have reported getting addicted with dill-flavored sunflower seeds.


Some Chinese manufacturers add aluminum and talc powder to sunflower seeds to enhance flavor. Aluminum toxicity has not been reported, though.

Heavy Metals?

Sunflower seeds can accumulate cadmium, lead, nickel, vanadium, zinc and other heavy metals but not necessary in greater amounts than certain other plants, like barley (20,21) or spinach.


Some doctors recommend avoiding eating sunflower and other seeds to individuals with intestinal diverticulosis, but the association between eating sunflower seeds and diverticulitis has not been proven (12).

Mouth Cancer?

Cancer.org does NOT mention sunflower seeds as a risk of oral cancer.

Vitamin B6 Toxicity?

According to Linus Pauling Institute, vitamin B6 toxicity caused by any food, including sunflower seeds, has not been reported so far. One cup of dehulled sunflower seeds contains about 1 mg vitamin B6, and the tolerable amount of vitamin B6 for adults is 100 mg per day and for children 4-13 years old 40-60 mg per day. In summary, it seems that unsalted, shelled sunflower seeds have less side effects than salted whole seeds.

Possible Health Benefits of Sunflower Seeds

Sunflower seeds are high in:

  • Monounsaturated fats
  • Proteins
  • Calories
  • Vitamin E
  • Selenium
  • Vitamins from B complex
  • References +

      1. USDA.gov  (Sunflower seed kernels calorie and nutrient content)
      2. USDA.gov  (Salted sunflower seeds)
      3. PubMed  (Unshelled sunflower seeds and constipation)
      4. PubMed  (Airborne allergy to sunflower dust)
      5. PubMed  (Anaphylactic reaction)
      6. FDA.gov  (Soy allergens)
      7. Aaaai.org  (Allergens in sunflower oil)
      8. Aaaai.org  (Nuts cross-reactivity)
      9. Allallergy.net  (Mustard seed cross-reactivity)
      10. Wiley.com  (Cross-reactivity between seeds and fruits)
      11. Acaai.org  (Ragweed seed cross-reactivity)
      12. Niddk.nih.gov  (Diverticulosis)
      13. Berkeley.edu  (Migraine triggers)
      14. Mgwater.com  (Sunflower seeds and migraine)
      15. Nih.gov/books  (Dystonia/Parkinsonism, Hypermanganesemia, Polycythemia, and Chronic Liver Disease)
      16. Ohf.org  (Oxalate content of foods)
      17. Journal of Food Composition and Analysis (2002) 15, 715-723
      18. Loudountimes.com  (A baseball player dies from aspiration of sunflower seeds)
      19. PMC  (Nickel allergy)
      20. Lombi E et al, 1998, Mobility of heavy metals in soil and their uptake by sunflowers grown at different contamination levels  Agronomy
      21. Madrid F et al, 2002, Heavy uptake by barley and sunflower grown in abandoned animal lagoon soil  Pen State University

42 Responses to Can eating sunflower seeds be bad for you?

  1. Bryan says:

    Dear Sir/Madame,
    I wanted to know, if the sunflower seeds or shells get stuck above the epiglottis, would there be a natural reaction to cough it out or do the seed particles simply stay there without causing any disturbance to the throat or the voice box… The point is, to be removed, the seed particles need to create some disturbance or else they will remain there forever…

    • Jan Modric says:

      Bryan, you may or may not be able to cough out a sunflower seed or its shell when it get stuck above the epiglottis. From my experiences, you can cough out most pieces of food sooner or later. If a seed sticks there for a prolonged time, it will start to degrade, irritate the mucosa and cause bad breath; in this case it would be probably most appropriate to ask a doctor to remove it.

  2. Bryan says:

    Thanks Jan. Very kind of you. Personally, I do consume a good amount of sunflower seeds on a daily basis because of its health benefits. I don’t exaggerate though. So far I have not had any irritation in the “mucosa” or even the throat, and I am not sure of the “bad breath” or the “degradation”. Even when I talk there seems to be no irritation. Do I need to be worried as of now?

    • Jan Modric says:

      If it happens a sunflower seed sticks above the epiglottis and you forget about it, it will slowly break apart and the area will probably get cleaned naturally eventually but this can take quite some time. I’m not sure if a “bezoar” (a small clump of debris) could develop above epiglottis. You can check the area by using bathroom mirror, a small mirror in the mouth and a good light.

  3. Anne C says:

    Hi. I love to eat sunflower seeds and I experience the constipation and bloating. I don’t eat them every day all day but I do have phases where I do. In thay aspect I guess you can say it becomes an addiction. I never knew the real effects they can have on my body or that the stomach issues are from the seeds when I consume them. Thanks for sharing your wisdom!

    • Laura says:

      I can say I’m addicted to them I eat 2 bags a day. I feel bloated and I feel so horrible. I need to stop eating them completely

  4. April says:

    Hi there I would just like to say I am addicted to the salted sun flour seeds. I eat a bag everyday. Breakfast, lunch, and dinner. I can not stop. Its like my body has to have them. If I see I’m getting low in the bag I’m eating out to of I have to go to the store to get more. I will even buy 3,4 bags at a time. I am a very small person, when I stared eating these I was maybe 110. I have now put on 20 lbs. I now weight 130 lbs. When ever I set down to watch t.v or a movie I have yo have my seeds.
    How can I stop the craving for them? I need to stop eating them, but how????
    Thanks for listening.. April

    • Jan Modric says:

      It is not likely your body specifically needs sunflower seeds. It can help if you find some serious activity that brings you real pleasure (joy, piece) without guilt and then see how eating sunflower seeds help or prevent you to achieve your new goals.

  5. Ginger says:

    But what about heavy metals in sunflower seeds? I know that they’re used to leach lead out of soil, but I’ve also heard that they’re often high in other hazardous metals.

    • Jan Modric says:

      I can’t say if sunflower seeds are any worse or better in terms of accumulation of heavy metals than certain other plant foods. Barley may accumulate more lead than sunflower seeds, for example. Sunflower seeds are high in selenium, but I have not heard of selenium intoxication from sunflower seeds.

  6. p24puff says:

    Hi, I also consume salted sunflower seeds on a daily basis while at work. I have noticed over time that I have a constant wraspy voice, I never swallow the shell, only the seeds. Do you think eating sunflower seeds is giving me a wraspy voice? Its like I have a constant “morning voice” all day long.

  7. Trinity says:

    I’ve eaten three big bags of Spitz cracked pepper flavored sunflower seeds in less than a week, is that dangerous, health wise?

  8. Kenya says:

    I eat sunflower seeds everyday all day i do not eat any other foods i only drink because i do get thirsty is it ok

    • Jan Modric says:

      Not sure if I have understood you. If you are asking if eating sunflower seeds with no other foods at the same time, only drinking, is OK, then yes.

  9. Ezrah says:

    Ive been eating sunflower seeds for 2 days and all of the sudden I noticed I couldn’t taste or smell. Can eating to many sunflower seeds cause you to not taste anything?

    -Thanks, Ezrah

  10. colt says:

    Are seeds a good alternative to chewing tobacco? I chew tobacco but when I’m eating sunflower seeds my crave for tobacco seems to diminish. is this just a mind thing?

  11. Narina says:

    Hello guys,
    I have a question about sunflower seeds consumption. I have been eating a lot of them lately, especially in the evenings. Almost every day. I suppose its an addiction as I eat fairly healthy otherwise. But the amount has been high – up to half a bag or the whole bag (2 oz). For nearly a month now. Ive noticed abdominal weight gain and that concerns me as I have not changed anything else in my regimen. I have also started taking vitamins B6 n B12. Steady for a month now. So same timing as the sunflower seeds. Everything esle status quo, could the sunflower seeds have caused the abdominal bloating/weight gain? Please let me write if you have any ideas. Thank you.

    • Jan Modric says:

      Sunflower seeds have a lot of calories if you eat them a lot. It can help if you can concentrate on something what will make you actively busy, not just sitting and eating. I don’t know why are you taking vitamin supplements; if you are healthy and eat enough of various foods you do not need them. Bloating could be from constipation from sunflower seeds or from excessive fiber if you eat them with shells.

  12. Chris says:

    I just recently started eating the Bigs sunflower seeds. I quit smoking cigarette and the sunflower seeds were a big help. I am smoke free now. However, I was eating a big bag of them every night almost. I started having bad abdominal pains. I ended up going to the emergency room just the other day. They told me I have pancreatitis. I was throwing up for a couple days, so i was also very dehydrated. I guess I thought it was healthier than smoking, but didn’t realise it would be a such a problem. So yeah, too many can cause problems. They are so darn good tho.

  13. Diana says:

    I was wondering about the salt. I have constipation but always had that. No flatulance but am addicted to eating, cracking, sucking the salt off, and having something to do with my hands when just sitting around. I prefer these to ice cream, cheese sticks, chips, or candy that has sugar. Seems like a trade off to me. I feel addicted to these things and eat a bag at work a day and at home every few days. bag = 5.25 ounces. My tongues gets sore andI drink a lot of water. I feel like it has to be bad for me eating that much salt. Do you know the stats of that?

    Thank you

    Diana M.

    • Jan Modric says:


      a general rule is, if you think you are exaggerating with something in the way it can harm you, it is likely that it can harm you…The statistic is actually quite misleading: 5.25 oz of salted sunflower seeds contain only about 1 gram sodium this is a good 2 grams of salt (reference 2 in the article above). Salt may not be the main issue here. You probably get more than 1/3 of your daily calories solely from sunflower seeds, which is probably a very unbalanced diet. Sunflower seeds may aggravate constipation. Dietary fiber from whole-grain bread can help relieve constipation and does not cause excessive gas.

  14. Ryan says:

    I found this site because I wanted to know if I should be worried that I aspirated a full seed last night. I know it went all the way down my airpipe. I went to er and they gave me a chest x-ray but it didn’t show up, however, today I am experiencing tightness in my back area where my lungs are.. I don’t have a fever but I am definitely having tightness. Will the shell and seed deteriorate? The Dr said he is not sure whether it would show on an x-ray so to come back if I get worse. I threw my bag away and will never eat another one. Can I die?

    • Jan Modric says:


      it’s not that you’ll die from one sunflower seed, but if you continue to feel bad go to the doctor again. Sunflower seed can be really hard to see on X-ray.

  15. Baboo Tharian says:

    I started to consume sun flower seeds one week back. I have cough with colorless phlem now. Whether this is a allergic cough caused by sun flower seed.

    • Jan Modric says:

      Baboo Tharian,

      cough is much more likely from a piece of sunflower seed shell stuck in your throat than from allergy. Allergy would likely also cause mouth and skin itch and red rash within minutes of consumption. If the cough continues you may want to ask your doctor to check your throat.

  16. Sang le says:

    I’m 110% hooked on dill flavor seeds. Thanks now I know I’m not alone:)

  17. dawn says:

    I eat a lot of sunflower seeds I don’t eat the shell. I thought they were healthy plus I smoke less but I have gained a lot of weight. From reading all content of this page I’m now confused. I eat 1lb bag of David jumbo sunflower seeds a day. I always had ulcers and high cholesterol could this be why they have gotten worse plus a lot of nausea and weight gain?

    • Jan Modric says:

      dawn, one pound of sunflower seeds has about 2,500 Calories, which is more than a sedentary adult needs per day, so yes, this seems to be a major cause of weight gain. About nausea – stop eating sunflower seeds and see if it helps.

  18. Alex says:

    Can sun flower seed contribute to or cause high cholesterol I’m addicted to them and cant help buying a bag every other day.

  19. kerry says:

    I just quit smoking and started eating bbq flavored sunflower seeds (but nood the shells). I go through a 227g bag every 3 days or so. Now that i’ve quit smoking, i’m worried about gaining weight. So am i eating too many sunflower seeds?

    • Jan Modric says:

      kerry, 227 grams of sunflower seeds is a lot of calories. You can try to experiment with other foods that have less calories but are also quite filling, for example, whole grain bread. You can also try some vegetables.

  20. Zouhra says:

    Thanks for these l’information and the network advice in Tis website.
    I bought brown bread with sunflower seeds. I suffered bowls stomach ache and sevre irritation and discomfort, lot of gad and passing wind constantly. I even went to E&A and they prescribed me BUSCOPAN tablets and pain killers. I took them for a week but I didn’t notice any changes.
    It’s only when I read in this website that doctors advice patients with divirticulsis in the intestines when I realised it’s the sunflowers seeds that caused me all those troubles. In fact I have osoephagus diviticulosis.

    Zouhra Balouh from London

  21. Jessica says:

    Do sunflower seeds cause cancer or not

    • Jan Modric says:

      Jessica, there was some concern that removing the shells by teeth when eating sunflower seeds could increase the risk of mouth cancer, but I have found no scientific evidence for this. Sunflower seeds and foods by themselves, when used within the expiration dates, do not likely cause cancers.

  22. cantoy says:

    your comments on on the danger of eating sunflower seeds is exaggerating. if it is you want people to avoid them, is a healthy snack I eat in moderation and I feel good. eating in moderation is beneficial but to much is not good.

    • Jan Modric says:

      Cantoy, the first sentence of the article says: “In general, sunflower seeds are not considered as an unhealthy or harmful food.” But, addiction to sunflower seeds is quite common and can obviously result in weight gain. The shells can also cause problems. The article is not intended to convince people to not eat sunflower seeds.

  23. marie says:

    Thanks so much for the info. 1. Some brands of sun flower seeds are on the FDA recall list because of a .Listeria outbreak.Go to CNN or the FDA.gov websites.
    2. I have had two pre-asthma attacks after eating almost 1 2i/2 oz.bag of David’s
    Sunflower seeds. Each time, I sensed that a piece of shell or an unchewed seed had gotten stuck in my throat–but I tried to cough it up but kept right on eating the seeds! My breathing became. labored and I started wheezing. Apparently, I had aspirated something down the wrong pipe into the lung. I know it was the seeds! I had asthma attacks as a child and was taught how to handle them so that they do not become full-blown. Though nutritious and tasty, there is a downside to eating more than a few of these seeds at a time. Adults and children must be cautioned. Thanks for your website.

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