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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A quick, refreshing, and healthy snack. Crisp apple slices are tossed with tangy lemon juice and a hint of chaat masala, then topped with crunchy sunflower seeds for a perfect anytime treat.
A simple, whole-food snack of raw, unsalted sunflower seed kernels. This nutritious, vegan option is rich in healthy fats and vitamin E, offering a satisfying crunch and nutty flavor perfect for any time of day.
A vibrant and refreshing kale salad tossed in a creamy lemon-tahini vinaigrette and topped with crunchy sunflower seeds. This simple, nutrient-packed salad is ready in minutes and perfect as a light side.
A perfectly balanced, crunchy, and chewy snack for any adventure. This homemade trail mix combines roasted pumpkin and sunflower seeds with sweet dried cranberries for a boost of energy that's both healthy and delicious.
A simple, healthy, and energizing mix with raw sunflower seeds, pumpkin seeds, and sweet cranberries. This vegan snack is perfect for a quick boost on the go and is ready in just one minute.
Raw shelled sunflower seeds last about 3 months in the pantry, but up to a year if stored in the freezer.
It is not recommended to eat the shells (hulls) as they are very fibrous and can cause digestive blockages or damage the digestive tract.
Pumpkin seeds (pepitas) are the best substitute. Pine nuts or chopped almonds can also work depending on the recipe.
No, they are seeds from the sunflower plant. However, they are often processed in facilities that handle tree nuts, so check labels for cross-contamination.
Rancid seeds will have a sour, paint-like, or chemical smell and a bitter, unpleasant taste.
Yes, in moderation. They are high in fiber and protein which promotes fullness, but they are calorie-dense due to high fat content.
Raw seeds retain more nutrients, but roasted seeds have a better flavor profile. Choose unsalted versions to control sodium intake.
Place them in a single layer in a dry pan over medium heat, stirring frequently until they turn golden brown and smell fragrant.
sunflower seeds is a versatile ingredient found in cuisines around the world. With 584 calories per 100g and 20.8 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the nut seed category with complete nutrition information.
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