Sunflower Seeds

sunflower-seedssun-flowerSunflower seeds contains generous amount of essential fatty acids, vitamins, and minerals. Sunflower kernels are used to extract healthy, edible sunflower oil. Sunflower seeds can be used in the kitchen to prepare variety of recipes and also can be eaten as snacks after roasting.

What is Sunflower Seeds?

Sunflower’s botanical name is Helianthus annuus. It is native to Middle American region and had since spread all over the world as an important commercial crop.

Sunflower flourishes well in well-drained moist, limey soil and good sunlight. Most commercial varieties bear a single large flower at the top with the central disk made up of numerous tiny fertile flowers which subsequently convert into seeds.

Sunflower Seeds Nutrition

Sunflower seeds are one of the incredible sources of essential fatty acids, vitamins, and minerals and antioxidants.

Sunflower Seeds Nutritional value per 100 g (3.5 oz)
Energy 584 Kcal
Carbohydrates 20 g
Sugars 2.1 g
Dietary fiber 8.6 g
Fat 51.46 g
Saturated 4.457 g
Monounsaturated 18.515 g
Polyunsaturated 23.144 g
Protein 20.78 g
Thiamine (B1) 1.48 mg
Riboflavin (B2) 0.355 mg
Niacin (B3) 8.335 mg
Pantothenic acid (B5) 1.13 mg
Pyridoxine (B6) 1.345 mg
Folate (B9) 0.227 mg
Vitamin A 50 IU
Vitamin C 1.4 mg
Vitamin E 35.17 mg
Trace metals
Calcium 78 mg
Iron 5.25 mg
Magnesium 325 mg
Manganese 1.95 mg
Phosphorus 660 mg
Potassium 645 mg
Sodium 9 mg
Copper 1.8 mg
Selenium 0.053 mg
Zinc 5 mg


Sunflower Seeds Benefits

– Prevent cardiovascular disease.

– Protect against cancer.

– Promote healthier bones.

– Ease joint pain.

– Promote brain health.

– Curb free radical damage.

– Lower LDL (bad) cholesterol and triglycerides and raise HDL (“good” cholesterol) levels.

– Prevent inflammation.

How to Eat Sunflower Seeds

1. Sunflower seeds can be roasted and salted to be enjoyed as healthy snacks.

2. Sunflower seeds can also be used in bakery goods.

3. Sunflower seeds can be sprinkled over salad to add a crunchy feel.

4. Sunflower seeds can be added to desserts.


Although sunflower seeds allergy is rare, allergic persons might experience itchiness of the skin, sneezing, itchiness in the eyes, gastritis, vomiting, etc. Thus, persons with previous history of allergic reactions to seed and nuts need to observe caution when consuming sunflower seeds.

Where to Buy Sunflower Seeds?

Leave a Reply

Your email address will not be published. Required fields are marked *