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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, sunflower seeds are highly nutritious. They are rich in Vitamin E, a powerful antioxidant, and magnesium, which supports bone health and nerve function. They also contain healthy unsaturated fats and phytosterols that contribute to heart health.
Sunflower seeds are an excellent plant-based protein source, providing approximately 23.53g of protein per 100g. This makes them a popular choice for vegetarians and vegans looking to increase their protein intake.
Yes, sunflower seeds are very keto-friendly. With only about 6.85g of carbohydrates per 100g and a high healthy fat content of nearly 52g, they fit well into a low-carb, high-fat ketogenic lifestyle.
Naturally, sunflower seeds are gluten-free. However, if you have a severe gluten intolerance or celiac disease, always check the packaging for cross-contamination warnings, as they are sometimes processed in facilities that handle wheat.
While they are calorie-dense at 586 calories per 100g, their high protein and fiber content can help you feel full longer. To support weight loss, consume them in moderation, sticking to a serving size of about 30 grams.
Sunflower seeds can be eaten raw, roasted, or sprouted. They are commonly enjoyed as a standalone snack, sprinkled over salads and yogurt, or incorporated into baked goods like bread and muffins for added texture.
It is generally recommended to only eat the inner kernel. While the shells (hulls) are high in fiber, they are very tough and can cause digestive distress or even blockages in the intestinal tract if consumed in large quantities.
sunflower seeds is a versatile ingredient found in cuisines around the world. With 586.28 calories per 100g and 23.53 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the nut seed category with complete nutrition information.
View all nut seed →Discover 1 recipes featuring sunflower seeds with step-by-step instructions.
Browse recipes →Yes, sunflower seeds are an excellent nut-free alternative for those with peanut or tree nut allergies. They can replace pine nuts in pesto, or be used instead of almonds or walnuts in salads and granola.
Store sunflower seeds in an airtight container in a cool, dry place. Because of their high fat content, they can go rancid; keeping them in the refrigerator or freezer will significantly extend their shelf life.
Fresh sunflower seeds have a mild, nutty scent. If they develop a sharp, sour, or paint-like odor, or if they taste unpleasantly bitter, the oils have likely oxidized and the seeds should be discarded.
