Sunflower Seeds

Sunflower Seeds – Nutrition Facts (per 100 grams)

Calories: 584 kcal
Protein: 20.8 g
Fat: 51.5 g

• Saturated Fat: 4.5 g
• Monounsaturated Fat: 19.5 g
• Polyunsaturated Fat: 23.1 g
  Carbohydrates: 20.0 g
• Sugars: 2.6 g
• Fiber: 8.6 g
  Cholesterol: 0 mg
  Sodium: 3 mg

Vitamins in Sunflower Seeds

• Vitamin A: 3 IU (0% DV)
• Vitamin B1 (Thiamine): 1.5 mg (125% DV)
• Vitamin B2 (Riboflavin): 0.4 mg (31% DV)
• Vitamin B3 (Niacin): 8.3 mg (52% DV)
• Vitamin B5 (Pantothenic Acid): 1.1 mg (22% DV)
• Vitamin B6: 1.3 mg (101% DV)
• Vitamin B12: 0 µg (0% DV)
• Vitamin C: 1.4 mg (2% DV)
• Vitamin D: 0 µg (0% DV)
• Vitamin E: 35.2 mg (235% DV)
• Vitamin K: 2.7 µg (2% DV)

Minerals in Sunflower Seeds

• Calcium: 78 mg (6% DV)
• Phosphorus: 660 mg (94% DV)
• Magnesium: 325 mg (77% DV)
• Potassium: 645 mg (14% DV)
• Iron: 5.3 mg (30% DV)
• Zinc: 5.0 mg (45% DV)
• Selenium: 53.0 µg (96% DV)

Note:

• Percent Daily Values (DV) are based on a 2,000-calorie diet.
• Sunflower seeds are rich in healthy fats, particularly monounsaturated and polyunsaturated fats, which are beneficial for heart health.
• They are an excellent source of Vitamin E, a powerful antioxidant, as well as Vitamin B1 (Thiamine) and Vitamin B6, important for energy metabolism and brain function.
• They provide a significant amount of magnesium, phosphorus and selenium, supporting bone health, energy production, and antioxidant defense.
• High in calories, sunflower seeds should be consumed in moderation to balance energy intake.