Know what’s on your plate
Sunflower seeds
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 576 kcal —
- Protein 20 g 40%
- Carbohydrate 19 g 7%
- Fat 48 g 61%
- Saturated fat 6.6 g 33%
- Fibre 2.7 g 10%
- Sugars 1.7 g —
- Sodium 3 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 3 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 37.8 mg 252%
- Thiamin (B1) 1.6 mg 133%
- Riboflavin (B2) 0.19 mg 15%
- Niacin (B3) 4.1 mg 26%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 110 mg 8%
- Iron 6.4 mg 36%
- Magnesium 390 mg 93%
- Phosphorus 640 mg 51%
- Potassium 710 mg 15%
- Zinc 5.1 mg 46%
- Copper 2.3 mg 252%
- Manganese 2.2 mg 96%
- Selenium 49 µg 89%
Similar foods
- Sunflower seed butter617 kcal / 100 g
- Sunflower seed kernelstoasted, without salt619 kcal / 100 g
- Sunflower seed oil897 kcal / 100 g
- Sunflower seed spread308 kcal / 100 g
- Pumpkin seeds565 kcal / 100 g
- Melon seeds583 kcal / 100 g
- Sesame seeds598 kcal / 100 g
- Sunflower oil900 kcal / 100 g
- Poppy seeds516 kcal / 100 g
- Safflower seeds473 kcal / 100 g
Questions about Sunflower seeds
How do you toast sunflower seeds in a pan?
Tip them into a dry pan over medium-low heat and stir for about 3–5 minutes, until golden and fragrant. Take them off the heat straight away; they keep toasting in the hot pan.
How should you store sunflower seeds?
Keep them in an airtight container in a cool, dark cupboard. For longer storage, refrigerate or freeze them; their natural oils can turn rancid if they sit in warmth for too long.
What can you add sunflower seeds to?
Scatter them over salads, porridge or soup for crunch, or knead them into bread dough. They also work well in seed crackers, granola and pesto in place of pine nuts.
Can you use sunflower seeds instead of pine nuts in pesto?
Yes. Blend sunflower seeds with basil, garlic, hard cheese, olive oil and a little lemon juice; toast the seeds first for a nuttier flavour. Add the oil gradually until the pesto reaches the texture you want.
How much sunflower seed is a sensible handful?
A small handful, about 30 g, is a useful portion to start with; it provides 173 kcal. Sprinkle it over a meal or measure it into a snack bowl rather than eating straight from the packet.
Which has more protein, sunflower seeds or pumpkin seeds?
Pumpkin seeds have more: 24.4 g per 100 g, compared with 20 g in sunflower seeds.
Do you eat the shells of sunflower seeds?
Usually not: crack the shell with your teeth and eat the kernel, then discard the shell. Shelled sunflower seeds are ready to eat or cook with.
Are sunflower seeds safe for young children?
Whole seeds can be a choking hazard for young children. Use finely ground seeds or smooth sunflower seed butter instead, and spread the butter thinly rather than offering a spoonful.
Source: CoFID (UK) 14-845 · per 100 g · carbohydrate per EU label, fibre excluded
