Nut Seed3 recipes
dried sunflower seed kernels.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
sunflower seed kernels
SERVING
CALORIES
584
PROTEIN
20.8g
CARBS
20g
FAT
51.5g
FIBER
8.6g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories584kcal—
Protein20.8g42%
Carbohydrates20g7%
Fiber8.6g31%
Sugar2.6g5%
Total fat51.5g66%
Saturated fat4.5g22%
Cholesterol0mg0%
Water4.7g—
MINERALS
Sodium9.0mg0%
Potassium645mg14%
Calcium78mg6%
Iron5.3mg29%
Magnesium325mg77%
Phosphorus660mg53%
Zinc5.0mg45%
Copper1.8mg200%
Manganese1.9mg85%
Selenium53µg96%
VITAMINS
Vitamin A3.0µg0%
Vitamin C1.4mg2%
Vitamin D0µg0%
Vitamin E35.2mg234%
Vitamin K0µg0%
Thiamin (B1)1.5mg123%
Riboflavin (B2)0.36mg28%
Niacin (B3)8.3mg52%
Pantothenic acid (B5)1.1mg23%
Vitamin B61.4mg79%
Folate (B9)227µg57%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup140g
1 tablespoon8.8g
1 teaspoon2.9g
1 ml0.6g
1 liter583.3g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Vitamin E, a powerful antioxidant that protects cells from oxidative damage.
- ✓Rich in magnesium, which supports bone health, nerve function, and blood pressure regulation.
- ✓Contains beneficial unsaturated fats, including linoleic acid, which can help maintain healthy cholesterol levels.
- ✓Good source of selenium, a mineral essential for thyroid hormone metabolism and DNA synthesis.
COOKING TIPS
In the kitchen.
- 1Toast kernels in a dry skillet over medium heat for 3-5 minutes until fragrant to enhance their nutty flavor before adding to salads, granola, or yogurt.
- 2Grind into a coarse meal to use as a gluten-free coating for chicken or fish, or a fine flour for baking.
- 3Soak raw kernels for 2-4 hours, then blend with water, nutritional yeast, and seasonings to create a creamy, dairy-free cheese sauce or dip.
STORAGE
Keep it fresh.
- Store in an airtight container in a cool, dark, and dry place like a pantry for up to 3 months.
- To extend freshness and prevent the oils from going rancid, store them in the refrigerator or freezer for up to one year.
FAQ
Frequently asked questions.
Is dried sunflower seed kernels healthy?
Yes, dried sunflower seed kernels are very healthy. They are an excellent source of Vitamin E, a powerful antioxidant, and rich in magnesium and selenium, which support bone health, nerve function, and thyroid metabolism. They also contain beneficial unsaturated fats that can help maintain healthy cholesterol levels.
How much protein, calories, and fat are in dried sunflower seed kernels?
Per 100g, dried sunflower seed kernels contain approximately 584 calories, 20.78g of protein, and 51.46g of fat. They also provide 20g of carbohydrates, making them a calorie-dense and nutrient-rich food.
Are sunflower seeds good for weight loss?
While sunflower seeds are calorie-dense due to their fat content, their protein and fiber can promote satiety, potentially aiding in weight management when consumed in moderation. Their healthy fats and nutrients also support overall metabolic health, but portion control is key.
Are dried sunflower seed kernels gluten-free?
Yes, naturally, dried sunflower seed kernels are gluten-free. However, if you have a severe gluten allergy or celiac disease, it's advisable to look for products certified gluten-free to ensure no cross-contamination during processing.
Are dried sunflower seed kernels keto-friendly?
Yes, in moderation, dried sunflower seed kernels can be part of a keto diet. While they contain some carbohydrates (20g per 100g), their high fat and protein content make them suitable for adding healthy fats and nutrients to keto meals and snacks, provided daily carb limits are respected.
Are dried sunflower seed kernels vegan?
Yes, dried sunflower seed kernels are 100% vegan. They are plant-based seeds and do not contain any animal products or by-products, making them suitable for a vegan diet.
How can I use dried sunflower seed kernels in cooking?
Dried sunflower seed kernels are incredibly versatile. They can be sprinkled on salads, yogurt, oatmeal, or soups for added crunch. They're also great in baked goods like bread and muffins, used in trail mixes, or blended into pesto and sauces.
What do dried sunflower seed kernels taste like?
Dried sunflower seed kernels have a mild, nutty, and slightly earthy flavor. When roasted, their taste becomes more pronounced and toasty, adding a pleasant crunch and depth to various dishes.
How should I store dried sunflower seed kernels?
To maintain freshness and prevent rancidity, store dried sunflower seed kernels in an airtight container in a cool, dark place. For longer shelf life, especially in warmer climates, refrigeration or freezing is recommended.
How long do dried sunflower seed kernels last?
When stored properly in a cool, dark pantry, dried sunflower seed kernels can last for several months (typically 3-4 months). If refrigerated, they can last up to a year, and if frozen, even longer, preserving their freshness and preventing the oils from going rancid.
RECIPES
Cook with dried sunflower seed kernels.
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