Nutrition Facts of Sunflower Seed

Nutrition Facts of Sunflower Seeds

Serving Size: 28 grams (1 ounce)

Nutrient Amount per Serving
Calories 164
Total Fat 14.2 grams
– Saturated Fat 1.5 grams
– Trans Fat 0 grams
Cholesterol 0 milligrams
Sodium 2 milligrams
Total Carbohydrate 6.1 grams
– Dietary Fiber 3.0 grams
– Sugars 0.7 grams
Protein 5.8 grams
Vitamin E 10.2 milligrams
Thiamin (Vitamin B1) 0.4 milligrams
Niacin (Vitamin B3) 3.0 milligrams
Vitamin B6 0.5 milligrams
Folate (Vitamin B9) 66 micrograms
Pantothenic Acid (Vitamin B5) 1.5 milligrams
Calcium 33 milligrams
Iron 1.5 milligrams
Magnesium 91 milligrams
Phosphorus 346 milligrams
Potassium 250 milligrams
Zinc 2.3 milligrams

About Sunflower Seeds

Sunflower seeds are the edible seeds of the sunflower plant (scientifically known as Helianthus annuus). They have a mild, nutty flavor and a firm but tender texture. These seeds are widely consumed as a snack and are also used in various culinary applications.

Health Benefits of Sunflower Seeds

– Rich in Healthy Fats: Sunflower seeds are a good source of healthy fats, including monounsaturated and polyunsaturated fats. These fats can help improve heart health by reducing cholesterol levels.

– Excellent Source of Vitamin E: Sunflower seeds are one of the best natural sources of vitamin E, a powerful antioxidant that helps protect cells from damage caused by free radicals. Vitamin E also plays a vital role in maintaining healthy skin and enhancing immune function.

– High in Essential Minerals: Sunflower seeds contain a range of essential minerals such as magnesium, phosphorus, and potassium. These minerals are important for maintaining proper nerve function, supporting bone health, and regulating blood pressure.

– Good Plant-Based Protein: Sunflower seeds are a rich source of plant-based protein, making them a valuable addition to vegetarian and vegan diets. Protein is essential for muscle growth, repair, and overall body function.

Frequently Asked Questions (FAQ)

1. Are sunflower seeds a good source of fiber?


Yes, sunflower seeds are a good source of dietary fiber. A 1-ounce serving provides approximately 3 grams of fiber, which contributes to digestive health and helps maintain regular bowel movements.

2. Can sunflower seeds help with weight management?


Including sunflower seeds in a balanced diet can support weight management. Despite being calorie-dense, sunflower seeds are rich in healthy fats and protein, which promote satiety and help control appetite.

3. Are sunflower seeds suitable for individuals with nut allergies?


While sunflower seeds are often considered safe for individuals with nut allergies, it is crucial to consult with a healthcare professional. Cross-reactivity between tree nuts and sunflower seeds is possible, and individual reactions may vary.

4. How can sunflower seeds be incorporated into a diet?


Sunflower seeds can be enjoyed in various ways: as a standalone snack, sprinkled on salads or yogurt, added to baked goods, or used as a topping for cooked dishes. They can also be ground into sunflower seed butter as an alternative to nut butter.

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