Know what’s on your plate
Sunflower seed
Calories & nutrition facts
grilled, salted
Nutrition facts
Per 100 g% DV- Calories 626 kcal —
- Protein 21 g 42%
- Carbohydrate 13 g 5%
- Fat 51 g 65%
- Saturated fat 2.2 g 11%
- Fibre 8.3 g 30%
- Sugars 3.3 g —
- Sodium 2000 mg 87%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0.42 µg 0%
- Vitamin C 1.4 mg 2%
- Vitamin D 0 µg 0%
- Vitamin K 2.7 µg 2%
- Thiamin (B1) 0.11 mg 9%
- Riboflavin (B2) 0.25 mg 19%
- Niacin (B3) 7 mg 44%
- Pantothenic acid (B5) 7 mg 141%
- Vitamin B6 0.8 mg 47%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 70 mg 5%
- Iron 5 mg 28%
- Magnesium 129 mg 31%
- Phosphorus 1160 mg 93%
- Potassium 850 mg 18%
- Zinc 36 mg 327%
- Copper 1.8 mg 203%
- Manganese 2.1 mg 92%
Similar foods
- Sunflower seed butter617 kcal / 100 g
- Sunflower seed kernelstoasted, without salt619 kcal / 100 g
- Sunflower seed oil897 kcal / 100 g
- Sesame seedgrilled, husked582 kcal / 100 g
- Salted seeds and peanutsdried, salted, average630 kcal / 100 g
- Peanutsgrilled, salted635 kcal / 100 g
- Grilled pistachio nutssalted617 kcal / 100 g
- Grilled hazelnutsalted664 kcal / 100 g
- Cashew nutgrilled, salted632 kcal / 100 g
- Pumpkin and squash seedsdried618 kcal / 100 g
Questions about Sunflower seed
Can you eat sunflower seeds raw?
Yes—eat the kernels raw, or toast them for a nuttier flavour. If the seeds are still in their shells, crack the shells and eat only the kernel.
How do you roast sunflower seeds at home?
Spread shelled kernels in a single layer on a baking tray and roast at 160 °C for about 8–10 minutes, stirring once. Take them out when they smell nutty and are just turning golden; they continue to darken as they cool.
How should you store sunflower seeds?
Keep them in an airtight container in a cool, dark, dry place. For longer storage, refrigerate or freeze them; their natural oils can turn rancid if they are kept warm for too long.
What can you add sunflower seeds to?
Scatter them over salads, porridge or soup, or mix them into bread dough, granola and flapjacks. Toasted kernels also add crunch to roast vegetables and grain bowls.
Can you use sunflower seeds instead of sesame seeds?
Yes. Use shelled sunflower kernels in roughly the same quantity for a crunchy topping or in bread and baking; they have a milder flavour and are larger than sesame seeds. For a smooth paste, blend them into sunflower seed butter.
Are whole sunflower seeds safe for young children?
Whole seeds can be a choking hazard for young children. Grind them finely or use smooth sunflower seed butter, and supervise children while they eat.
How much protein do sunflower seeds provide compared with sesame seeds?
Per 100 g, sunflower seeds provide 21 g of protein, compared with 17 g in sesame seeds. A small handful of about 30 g is a practical portion.
Source: ANSES–Ciqual (France) 15045 · per 100 g · carbohydrate per EU label, fibre excluded
