seed
raw shelled sunflower seeds.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
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 A0µg0%
Vitamin C1.4mg2%
Vitamin D0µg0%
Vitamin E35.2mg234%
Vitamin K7.1µg6%
Thiamin (B1)1.5mg123%
Riboflavin (B2)0.35mg27%
Niacin (B3)8.3mg52%
Pantothenic acid (B5)1.1mg23%
Vitamin B60.67mg39%
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 cup128g
1 tablespoon8g
1 teaspoon2.7g
1 oz28.4g
1 lb453.6g
HEALTH BENEFITS
Why eat it.
- ✓Rich in Vitamin E, acting as a powerful antioxidant.
- ✓High in healthy fats, supporting heart health.
- ✓Good source of magnesium, important for bone health and energy.
- ✓Provides selenium, crucial for thyroid function and immunity.
- ✓Contains B vitamins, supporting energy metabolism.
COOKING TIPS
In the kitchen.
- 1Enjoy raw as a snack or sprinkle over salads and yogurt.
- 2Toast lightly in a dry pan to enhance their nutty flavor.
- 3Incorporate into baked goods like bread, muffins, or granola bars.
STORAGE
Keep it fresh.
- Store in an airtight container in a cool, dark place.
- For extended freshness, refrigerate or freeze.
- Keep away from direct sunlight and moisture to prevent rancidity.
FAQ
Frequently asked questions.
Are raw shelled sunflower seeds healthy?
Yes, they are highly nutritious and rich in Vitamin E, which acts as a powerful antioxidant. They also provide essential minerals like magnesium for bone health and selenium for thyroid function, along with heart-healthy fats.
How much protein is in raw sunflower seeds?
Raw shelled sunflower seeds contain approximately 20.78g of protein per 100g. This makes them an excellent plant-based protein source for building muscle and maintaining satiety.
Are sunflower seeds good for weight loss?
While nutrient-dense, they are high in calories (584 per 100g) and fats. They can support weight loss by promoting fullness due to their protein and fiber content, but they should be consumed in controlled portions.
Are sunflower seeds keto-friendly?
Yes, they are suitable for a keto diet in moderation. With 51.46g of fat and a moderate carb count of 20g per 100g, they provide the healthy fats necessary for ketosis while remaining relatively low in net carbs.
Are raw sunflower seeds vegan and gluten-free?
Yes, raw sunflower seeds are naturally vegan and gluten-free. They are a safe and healthy option for individuals with celiac disease or those following a strictly plant-based diet.
Can I eat sunflower seeds raw?
Yes, raw shelled sunflower seeds are safe and healthy to eat without cooking. Eating them raw preserves heat-sensitive nutrients like Vitamin E and certain B vitamins that can be diminished during high-heat roasting.
How do I use raw shelled sunflower seeds in cooking?
They are very versatile and can be sprinkled on salads, mixed into yogurt, or added to oatmeal. They also work well in homemade granola, pesto, or as a crunchy topping for muffins and breads.
How do I roast raw sunflower seeds at home?
Spread the shelled seeds in a single layer on a baking sheet and roast at 300°F (150°C) for 10-15 minutes until lightly golden. You can toss them with a tiny amount of olive oil and sea salt before roasting for better flavor.
How should I store raw shelled sunflower seeds?
Because of their high fat content, they can go rancid if exposed to heat. Store them in an airtight container in a cool, dark pantry, or keep them in the refrigerator or freezer to significantly extend their freshness.
How long do raw shelled sunflower seeds last?
In a sealed container at room temperature, they typically last 2-3 months. When stored in the refrigerator, they stay fresh for up to 6 months, and they can last up to a year if kept in the freezer.
SAME CATEGORY
