Graines de tournesol

Snack

Item Rating: 78/100

1 serving (28 grams) contains 164 calories, 5.8 grams of protein, 14.1 grams of fat, and 6.8 grams of carbohydrates.

Nutrition Information

1 cup (113.4g)

Calories		656.0
% Daily Value*
Total Fat		56.4 g	72%
	Saturated Fat	6 g	30%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		4 mg	0%
Total Carbohydrates		27.2 g	9%
	Dietary Fiber	9.6 g	34%
	Sugars	3.2 g
protein		23.2 g	46%
Vitamin D		0 mcg	0%
Calcium		80 mg	6%
Iron		4.4 mg	24%
Potassium		740 mg	15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🧈 High saturated fat

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 507 cal (71.6%)

Protein: 92 cal (13.1%)

Carbs: 108 cal (15.3%)

About Graines de tournesol

Graines de tournesol, or sunflower seeds, are the edible seeds of the sunflower plant (Helianthus annuus), native to North America. They are commonly used as a snack, topping for salads and smoothies, or as an ingredient in bread and granola. Sunflower seeds are nutritionally dense, providing significant amounts of healthy fats, particularly monounsaturated and polyunsaturated fats, alongside protein, dietary fiber, and key vitamins and minerals. A 1-ounce (28 grams) serving offers approximately 165 calories, 5.5 grams of protein, 6 grams of carbs, 2.5 grams of fiber, and is rich in vitamin E (7.4 mg, 49% of the daily value) and magnesium (37 mg, 9% of the daily value).

Health Benefits

• Supports heart health due to their high levels of vitamin E, an antioxidant that protects cells from oxidative damage.
• Provides magnesium, which is essential for muscle function and maintaining stable blood sugar levels.
• Promotes healthy skin and hair, as sunflower seeds are rich in healthy fats and zinc, which helps tissue repair and growth.

Dietary Considerations

Allergens: Contains rare tree nut or seed allergies

Suitable for: Vegetarian, vegan, gluten-free, paleo

Not suitable for: Low-fat diets (due to high fat content), low-calorie diets (when consumed in large amounts)

Selection and Storage

Store sunflower seeds in an airtight container in a cool, dry place or refrigerate to prevent rancidity due to their high fat content.

Common Questions About Graines de tournesol Nutrition

Are graines de tournesol high in protein?

Yes, graines de tournesol (sunflower seeds) are a good source of protein, containing about 20 grams of protein per 100 grams. This makes them a beneficial addition to plant-based diets for meeting daily protein requirements.

Can I eat graines de tournesol on a keto diet?

Yes, sunflower seeds are keto-friendly, as they contain approximately 4 grams of net carbs per 1-ounce (28-gram) serving. They are a nutritious snack option that fits within the low-carb guidelines of a ketogenic diet.

What are the health benefits of graines de tournesol?

Sunflower seeds are rich in healthy fats, vitamin E, magnesium, and selenium, all of which support heart health, immune function, and skin health. However, they are calorie-dense, so moderation is key to avoid excessive calorie intake.

What is the recommended portion size for graines de tournesol?

A common serving size of sunflower seeds is about 1 ounce (28 grams), equivalent to roughly a small handful or 2 tablespoons. This provides around 164 calories, 6 grams of protein, 14 grams of fat, and 4 grams of carbs.

How do graines de tournesol compare to other seeds like chia or flaxseeds?

Sunflower seeds have higher protein content compared to chia or flaxseeds but are slightly lower in omega-3 fatty acids. They are also a richer source of vitamin E, making them especially beneficial for skin and antioxidant protection.

Data Sources & Scientific References