Sunflower Seeds Nutrition Facts and Health Benefits

Sunflower seeds come from the sunflower plant. While it is possible to eat whole sunflower seeds, many people prefer to eat only the "meat" of the kernel or seed. The outer part of the inner core is an indigestible fibrous shell.

Sunflower seeds are a low-carb food rich in vitamins, minerals, and healthy fats. Since they're available year-round, they're a healthy snack and a great addition to salads and other simple dishes.

A quarter cup of sunflower kernels has about 207 calories and 7 grams of carbohydrates. About half of the carbs come from fiber (nearly 4 grams), and the rest is starch.

Since sunflower seeds contain almost no sugar, they are considered a low-glycemic food. The estimated glycemic load for one serving of sunflower kernels is 0.

Most of the calories in sunflower seeds come from fat. In a 1/4-cup serving, you'll get over 19 grams of fat. However, most of it is a mix of better-for-you fats, polyunsaturated fats (12.6g), and monounsaturated fats (3.6g). One serving of sunflower kernels contains about 2 grams of saturated fat.

In 1/4 cup of sunflower seeds, you'll get nearly 6 grams of protein.

Sunflower seeds are a powerhouse of vitamins and minerals. They are an excellent source of vitamin E, providing about 7.4mg or just under 50% of the daily intake set by the FDA. They are also a good source of thiamine and other minor nutrients such as niacin, vitamin B6, and folic acid.

Minerals in sunflower seeds include copper (68% of the daily value), magnesium (10%), phosphorus (31%), manganese (31%) and selenium (35%) along with small amounts of zinc, iron, and potassium.

The health benefits of sunflower seeds come from the nutrients they provide, most notably fiber and vitamin E.

Fiber-rich foods can help you maintain a healthy digestive system. Fiber is the indigestible part of carbohydrates. It helps regulate the gut by regulating food intake, digestion, absorption, and metabolism. Some fiber is fermentable and provides a healthy bacterial environment for your large intestine.

The kernels of sunflower seeds provide some fiber, but you can benefit more if you eat the whole seed, since the husk is almost entirely fiber.

The fiber provided by sunflower kernels can ease stool and prevent constipation. For some people, this may have health benefits. Research has also shown that improving dietary fiber intake can increase stool frequency in people with constipation. But it doesn't necessarily improve stool consistency, reduce laxative use, or relieve pain during bowel movements, the authors of one study noted.

Fiber helps with satiety (feeling full). Research shows that people who eat a high-fiber diet tend to maintain a healthier weight. Epidemiological and clinical studies have also shown that dietary fiber intake is inversely associated with metabolic conditions such as obesity and type 2 diabetes.

Studies show that people who eat a high-fiber diet tend to have a lower risk of heart disease, diabetes and certain cancers. A high-fiber diet has also been shown to reduce the risk of hyperlipidemia (high concentrations of fat in the blood), hyperglycemia (high blood sugar), and hypercholesterolemia (high cholesterol levels).

There is also some evidence that a high-fiber diet is associated with a reduced risk of certain types of cancer, especially colon cancer. The authors of a large study concluded that people who ate the most dietary fiber had a lower risk of developing different types of colon cancer.

Vitamin E is an important fat-soluble vitamin that contributes to normal nerve function and maintains the normal function of the immune system. Vitamin E is also thought to have antioxidant properties.

Antioxidants help protect the body from cell damage caused by free radicals. Your body naturally produces free radicals, but environmental toxins such as cigarette smoke can also cause free radicals in the body.

Experts recommend that you get your antioxidants from food sources rather than supplements. Foods such as fruits, vegetables, and seeds provide antioxidants and other nutrients.

Most sunflower seeds you buy at the store are called "non-oil seeds." The seeds have black and white stripes and are packaged to be eaten as a snack or included in other foods such as bread. 

When buying sunflower seeds, it can be helpful to read the package label carefully and examine the contents (if possible). Some sunflower seed packages use the word "seed" even though they only sell the kernel. When you buy "sunflower seeds", the outer shell has been mechanically removed.

Sunflower kernels or whole seeds can be raw, roasted, or flavored. Often, grains or seeds are sprinkled with salt, which changes the nutritional content. For example, a 1-ounce serving of salted seeds may contain 45 mg or more of sodium; some brands even contain as much as 186 mg of added sodium. If the seeds or nuts are roasted in oil, you will also consume more fat per serving.

Because sunflower seeds are high in fat, they can spoil easily if not stored properly. Store them in an airtight container in the refrigerator for up to three months. You can also store them in the refrigerator.

When buying whole sunflower seeds at the store, check the "best before" dates (as some may have been on store shelves for a while). Whole seeds are usually good for up to four months after that date, or up to one year after that date if frozen.

The above briefly introduces the nutritional value and health benefits of sunflower seeds. If you want to buy sunflower seeds, please contact us.

Goodluck is a professional agricultural products wholesaler. The main products are red dates, pumpkin seeds, pumpkin seeds, sunflower seeds, mung beans, etc. Besides, we are working hard to develop new products to meet different needs. Our products have many application scenarios, such as food processing, catering, snacks, fast food, etc. You will find our products in many famous dishes all over the world.