1 serving (28 grams) contains 164 calories, 6.0 grams of protein, 14.0 grams of fat, and 6.0 grams of carbohydrates.
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Nutrition Information
Calories |
656 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56 g | 71% | |
| Saturated Fat | 6 g | 30% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4 mg | 0% | |
| Total Carbohydrates | 24 g | 8% | |
| Dietary Fiber | 9.6 g | 34% | |
| Sugars | 2 g | ||
| protein | 24 g | 48% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 80 mg | 6% | |
| Iron | 4.8 mg | 26% | |
| Potassium | 600 mg | 12% | |
* 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
Source of Calories
About Sunflower seed
Sunflower seeds are the edible seeds of the sunflower plant (Helianthus annuus), originally native to North America but now cultivated globally. They are small, oval, and encased in a gray or black striped shell. Sunflower seeds are commonly consumed as snacks, roasted with or without salt, or incorporated into dishes such as salads, granolas, and baked goods. These seeds are highly nutritious, offering a substantial amount of healthy fats—primarily mono- and polyunsaturated fatty acids—along with protein, fiber, and essential vitamins and minerals. A 1-ounce (28-gram) serving provides approximately 165 calories, 6 grams of protein, and is particularly rich in vitamin E, magnesium, and selenium, making them an excellent choice for nutrient-dense snacking.
Health Benefits
- Rich in vitamin E, an antioxidant that helps protect cells from oxidative damage, supporting overall skin and immune health.
- High magnesium content supports muscle function, bone health, and energy production, with 37% of the daily recommended intake in a 1-ounce serving.
- Contains selenium, a trace mineral that contributes to thyroid health and may help reduce inflammation in the body.
Dietary Considerations
Selection and Storage
To maintain freshness, store sunflower seeds in an airtight container in a cool, dry place, or refrigerate them to prevent the natural oils from going rancid.
Common Questions About Sunflower seed Nutrition
Are sunflower seeds high in protein?
Yes, sunflower seeds are a good source of plant-based protein. A 1-ounce (28-gram) serving provides approximately 5.5 grams of protein, making them a nutritious option for vegetarians, vegans, or anyone looking to add more protein to their diet.
Can I eat sunflower seeds on a keto diet?
Yes, sunflower seeds are compatible with a keto diet as they are low in net carbs. A 1-ounce serving contains about 4 grams of total carbs and 2 grams of fiber, resulting in 2 grams of net carbs, making them a keto-friendly snack option.
What are the health benefits of sunflower seeds?
Sunflower seeds are rich in healthy fats, specifically unsaturated fats, which support heart health. They are also packed with vitamin E, a powerful antioxidant, magnesium, and selenium, all of which contribute to reduced inflammation, improved skin health, and strengthened immunity. However, they are calorie-dense, so portion control is key.
How much sunflower seeds should I eat in a day?
The recommended serving size for sunflower seeds is about 1 ounce (roughly 2 tablespoons). This provides around 160 calories, which is a balanced portion for snacking or adding to meals. Avoid excessive consumption to prevent a high caloric intake, especially if monitoring weight or calorie goals.
How do sunflower seeds compare to pumpkin seeds nutritionally?
Both sunflower and pumpkin seeds are nutrient-dense, but sunflower seeds are slightly higher in vitamin E and healthy fats, while pumpkin seeds are richer in magnesium and zinc. Sunflower seeds provide about 160 calories per ounce, compared to pumpkin seeds at 151 calories per ounce, and both are excellent sources of protein and fiber, making them great additions to a healthy diet.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
