Sunflower Seeds

Description
• Botanical name: Helianthus annuus
• Form: Small, flat oval kernels
• Flavor: Mild, nutty, slightly sweet when roasted
• Texture: Tender yet crunchy (especially when roasted)
• Common types: Raw, dry-roasted, oil-roasted, salted or unsalted

Nutritional Value (per 28g / ~¼ cup raw, dehulled)
Nutrient Approx. Amount
Calories 160–170 kcal
Protein 5.5–6 g
Fat 14–16 g
– Saturated Fat ~1.5 g
– Polyunsaturated Fat ~9 g
– Monounsaturated Fat ~3 g
Carbohydrates 5–6 g
– Fiber 2–3 g
– Sugar <1 g
Vitamin E 7–9 mg (35–45% DV)
Magnesium ~90 mg (20–25% DV)
Selenium ~15 mcg (20–25% DV)
Iron ~1 mg (5–6% DV)
Zinc ~1 mg (10% DV)
Folate ~60 mcg (15% DV)
Note: Exact values may vary depending on brand or preparation.

Health Benefits
1. Rich in Healthy Fats
– Especially polyunsaturated fats (including omega-6s), which help maintain heart health.
2. Excellent Source of Vitamin E
– A powerful antioxidant that protects cells from oxidative damage.
3. Good for Heart Health
– Magnesium, fiber, and healthy fats contribute to lower cholesterol and blood pressure.
4. Supports Immune System
– Zinc and selenium support immune function and inflammation regulation.
5. Promotes Skin & Hair Health
– Vitamin E helps keep skin glowing and hair strong.
6. Balances Blood Sugar
– Protein, fiber, and healthy fats help slow carbohydrate absorption.
7. May Support Mood & Brain Function
– Thanks to magnesium, folate, and healthy fats.

Common Uses
• Eaten raw or roasted as a snack
• Added to salads, granola, trail mix, or baked goods
• Blended into sunflower seed butter
• Topping for smoothie bowls or yogurt
• Used in energy bars and seed crackers
• Mixed into veggie burgers or stuffing