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Nutrition Facts For Sunflower seed

Data sources: Finnish Institute for Health and Welfare and USDA FoodData Central
Last updated on March 15, 2024.

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Sunflower seed Nutrition Label

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Sunflower seed Nutrition Facts

Serving Size: 100.00g

% Daily Value*

Energy 617kcal (2,583 kj)

129%

Carbohydrates 2.72g

Sugars 2.62g

Starch 0.10g

Sucrose 2.47g

Maltose 0.05g

Fructose 0.05g

Galactose -

Glucose 0.05g

Protein 24.30g

19%

Fat 56.10g

101%

Fatty acids, total polyunsaturated 30.16g

Fatty acids, total monounsaturated cis 18.33g

Fatty acids, total saturated 4.90g

Cholesterol (gc) 0.00mg

Sterols 175.80mg

Iron 5.72mg

32%

Vitamin d 0.00ug

Calcium 91.60mg

Chromium 11.50ug

46%

Sodium 1.00mg

Iodine -

Copper 1.97mg

Salt 2.55mg

Selenium 15.42ug

28%

Vitamin e alphatocopherol 40.00mg

267%

Zinc 7.01mg

88%

Vitamin c (ascorbic acid) 0.00mg

Vitamin b-12 (cobalamin) 0.00ug

Vitamin a retinol activity equivalents 2.49ug

Thiamin (vitamin b1) 2.30mg

209%

Riboflavine (vitamin b2) 0.25mg

23%

Vitamin b6 pyridoxine (hydrochloride) 0.77mg

59%

Manganese 3.35mg

186%

Magnesium 419.00mg

135%

Potassium 898.00mg

39%

Fluoride (fluerine) -

Phosphorus 947.00mg

135%

Vitamin k 2.70ug

Fibre, total 6.00g

Fibre, dietary 6.80g

27%

Niacin equivalents, total 10.30mg

74%

Molybdenum -

Folate 60.00ug

15%

Alcohol 0.00g

Polyols 0.00g

Water 4.40g

*The % Daily Value tells you how much a nutrient in a food serving contributes to a daily diet.

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Common Questions about Sunflower seed

What is Sunflower seed?

Sunflower seeds are the edible seeds of the sunflower plant, known for their mild, nutty flavor and crunchy texture. They are a good source of healthy fats, protein, fiber, vitamins, and minerals, making them a nutritious snack or addition to salads, breads, and other dishes.

What are the health benefits of sunflower seeds?

Sunflower seeds are a nutrient-rich powerhouse, packed with vitamin E, magnesium, and selenium. They also contain healthy fats and protein, which can contribute to heart health, muscle function, and overall well-being. Additionally, the seeds are a good source of antioxidants and may help lower cholesterol levels and reduce inflammation in the body.

What are the health risks associated with sunflower seeds?

While sunflower seeds are generally nutritious and safe to consume, there are a few health risks to be aware of. Some people may be allergic to sunflower seeds, experiencing symptoms such as itching, swelling, and difficulty breathing. Additionally, excessive consumption of sunflower seeds can lead to weight gain, as they are calorie-dense. It's important to moderate your intake and be mindful of any adverse reactions.

How much Sunflower seed to eat per day?

Sunflower seeds are a healthy snack and can be a great addition to your diet. It's recommended to consume about 1 ounce (28 grams) of sunflower seeds per day as part of a balanced diet. Remember to be mindful of portion sizes, as sunflower seeds are calorie-dense.

What should I do if I have a sunflower seed allergy?

If you have a sunflower seed allergy, it's important to avoid consuming sunflower seeds, as well as products that contain sunflower seeds or sunflower seed oil. Always read food labels carefully and ask about ingredients when dining out. If you experience symptoms of an allergic reaction after consuming sunflower seeds, such as hives, swelling, or difficulty breathing, seek medical attention immediately.