Amount Per 100 grams
% Daily Value*
Total Fat 51 g 78%
Saturated fat 4.5 g 22%
Polyunsaturated fat 23 g
Monounsaturated fat 19 g
Cholesterol 0 mg 0%
Sodium 9 mg 0%
Potassium 645 mg 18%
Total Carbohydrate 20 g 6%
Dietary fiber 9 g 36%
Sugar 2.6 g
Protein 21 g 42%
Vitamin A 1% Vitamin C 2%
Calcium 7% Iron 29%
Vitamin D 0% Vitamin B-6 65%
Cobalamin 0% Magnesium 81%
*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Health benefits of sunflower seeds
- Delicious, nutty, and crunchy sunflower seeds are widely considered healthy foods. They are high in energy; 100 g seeds hold about 584 calories. Nonetheless, they are one of the incredible sources of health benefiting nutrients, minerals, antioxidants, and vitamins.
- Much of their calories come from fatty acids. The seeds are especially rich in poly-unsaturated fatty acid linoleic acid, which constitutes more than 50% fatty acids in them. They are also good in mono-unsaturated oleic acid that helps lower LDL or “bad cholesterol” and increases HDL or “good cholesterol” in the blood. Research studies suggest that the Mediterranean diet which is rich in monounsaturated fats helps to prevent coronary artery disease, and stroke by favoring a healthy serum lipid profile.
- Like in other seeds and nuts, sunflower also is an excellent source of proteins loaded with fine quality amino acids such as tryptophan that are essential for growth, especially in children. Just 100 g of seeds provide about 21 g of protein (37% of daily-recommended values).
- Also, sunflower seeds contain health benefiting polyphenol compounds such as chlorogenic acid, quinic acid, and caffeic acids. These compounds are natural anti-oxidants, which help remove harmful oxidant molecules from the body. Further, chlorogenic acid helps reduce blood sugar levels by limiting glycogen breakdown in the liver.
- Further, the seeds are indeed a very rich source of vitamin-E; contain about 35.17 g per 100 g (about 234% of RDA). Vitamin-E is a powerful lipid-soluble antioxidant required for maintaining the integrity of cell membranes of mucus membranes and skin by protecting it from harmful oxygen-free radicals.
- Sunflower kernels are one of the finest sources of the B-complex group of vitamins. They are very good sources of B-complex vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), pantothenic acid, and riboflavin.
- Sunflowers are incredible sources of folic acid. 100 g of kernels contains 227 µg of folic acid, which is about 37% of recommended daily intake. Folic acid is essential for DNA synthesis. When given to anticipant mothers during the peri-conceptional period, it may prevent neural tube defects in the baby.
- Niacin and pyridoxine are other B-complex vitamins found abundantly in the sunflower seeds. About 8.35 mg or 52% of daily required levels of niacin are provided by just 100 g of seeds. Niacin helps reduce LDL-cholesterol levels in the blood. Besides, it enhances GABA activity inside the brain, which in turn helps reduce anxiety and neurosis.
- The seeds are incredibly rich sources of many essential minerals. Calcium, iron, manganese, zinc, magnesium, selenium, and copper are especially concentrated in sunflower seeds. Many of these minerals play a vital role in bone mineralization, red blood cell production, enzyme secretion, hormone production, as well as the regulation of cardiac and skeletal muscle activities.