1 serving (9 grams) contains 52 calories, 1.7 grams of protein, 4.5 grams of fat, and 2.2 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
838.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 71.7 g | 91% | |
| Saturated Fat | 7.5 g | 37% | |
| Polyunsaturated Fat | 47.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4.3 mg | 0% | |
| Total Carbohydrates | 34.7 g | 12% | |
| Dietary Fiber | 16.0 g | 57% | |
| Sugars | 3.9 g | ||
| protein | 27.8 g | 55% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 100.8 mg | 7% | |
| Iron | 5.5 mg | 30% | |
| Potassium | 1224 mg | 26% | |
* 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 seeds
Sunflower seeds are the edible kernels of the sunflower plant (Helianthus annuus), native to North America but now enjoyed worldwide. Known for their nutty flavor and versatile use in various cuisines, they are often eaten as a snack, added to salads, or incorporated into baked goods. Nutritionally, sunflower seeds are a rich source of healthy fats, especially monounsaturated and polyunsaturated fats, along with protein, dietary fiber, and an array of micronutrients. A 1-ounce (28-gram) serving provides approximately 164 calories, 6 grams of protein, 14 grams of fat, 3 grams of carbohydrate, and is packed with vitamin E (37% of the Daily Value) and magnesium (26% of the Daily Value). They also contain selenium, copper, zinc, and B vitamins like folate and niacin.
Health Benefits
- High in vitamin E, an antioxidant that protects cell membranes from oxidative damage and supports skin and immune health.
- Rich in magnesium, which is vital for muscle relaxation, nerve function, and maintaining healthy blood pressure levels.
- Good source of selenium, a mineral that contributes to thyroid function and offers antioxidant properties.
- Contains phytosterols, plant compounds that may help reduce LDL cholesterol levels and support cardiovascular health.
- Provides protein and healthy fats, supporting energy levels and promoting satiety, which may aid in weight management.
Dietary Considerations
Selection and Storage
Store sunflower seeds in an airtight container in a cool, dry place. Refrigeration can extend freshness by preventing the oils from turning rancid.
Common Questions About Sunflower seeds Nutrition
Are sunflower seeds high in protein?
Yes, sunflower seeds are a good source of protein, providing around 5.5 grams of protein per 1-ounce (28-gram) serving. They also contain essential amino acids, making them a valuable protein option for plant-based diets.
Can I eat sunflower seeds on a keto diet?
Yes, sunflower seeds can be included in a keto diet as they are low in net carbs, containing about 3.9 grams of total carbs and 1.7 grams of fiber per 1-ounce serving. Their healthy fat content also aligns well with the macronutrient requirements of a keto diet.
What are the health benefits of sunflower seeds?
Sunflower seeds are rich in vitamin E, magnesium, and healthy fats, which support heart health, reduce inflammation, and help maintain healthy skin. They also contain antioxidants and selenium, which may contribute to improved immune function. However, moderation is key due to their calorie density.
How much sunflower seeds should I eat per day?
A recommended serving size is about 1 ounce or 2 tablespoons, which provides around 165 calories. Eating this amount helps balance the health benefits of their nutrients without consuming excess calories or fat.
How do sunflower seeds compare to other seeds like pumpkin seeds?
Sunflower seeds are slightly lower in protein compared to pumpkin seeds, but they are higher in vitamin E. Pumpkin seeds offer more magnesium and iron. Both are nutritious options, but sunflower seeds are better for those seeking vitamin E-rich foods, while pumpkin seeds are ideal for mineral support.
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.
- USDA FoodData - Sunflower seeds DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Dietary Supplement Fact Sheet: Vitamin ENIH Office of Dietary SupplementsExplains the role of vitamin E, a key nutrient found in sunflower seeds, in human health.
- Nutritional content and health benefits of sunflower seedsJournal of NutritionPeer-reviewed study discussing the dietary impact and potential health benefits of consuming sunflower seeds.
- Dietary Guidelines for Americans 2020-2025: Nuts and SeedsU.S. Department of Health and Human ServicesSection discussing nuts and seeds, including sunflower seeds, as nutritionally valuable snack options.
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.
