This seeds make a delightful, crunchy addition to a vegetable salad, provide flavor for a sandwich, or form the bulk of a vegetarian burger. They are loaded with many important nutrients and have been associated with a number of health benefits, like helping your body fight against diseases harder and even preventing certain cancers. Also, sunflower seeds can provide nutrients and vitamins that make your heart and brain work better. One-fourth cup of shelled sunflower seeds contains about 207 calories and seven grams of carbohydrate. Most of the carbohydrate in sunflower seeds is fiber. You’ll benefit from almost four grams of fiber in a single serving. There is also a small amount of sugar in the seeds.