Sunflower seeds in particular,  offer a good replacement for nuts because they taste very nutty. I like to dry roast mine by shaking them in a very hot pan over high heat for a few seconds to add that roasted flavour.

Portion size comes into this as well as although they are very high in fibre, minerals and vitamins  [Vitamins E, B complex, magnesium, iron, calcium].  The portion size here is 20g which is around 2 level tablespoons.

I particulary love it mixed with Greek Yogurt for breakfast.

                    I use Sunflower Kernels by Lamb Brand