Sunflower Seeds (Dry Roasted, with Salt)
Sunflower seeds, specifically dry roasted with a pinch of salt, are a nutrient-dense snack that packs a flavorful crunch while providing a wealth of essential nutrients. These seeds are not only delicious but also versatile, making them a great addition to salads, baked goods, or simply enjoyed on their own. Rich in healthy fats, fiber, and plant-based protein, they are an excellent choice for those seeking to boost their energy levels and support overall health.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 582 kcal |
| Protein | 19.33 g |
| Total Fat | 49.8 g |
| Saturated Fat | 5.219 g |
| Carbohydrates | 24.07 g |
| Fiber | 11.1 g |
| Sugar | 2.73 g |
| Calcium | 70 mg |
| Iron | 3.8 mg |
| Magnesium | 129 mg |
| Phosphorus | 1155 mg |
| Potassium | 850 mg |
| Sodium | 3 mg |
| Zinc | 5.29 mg |
| Copper | 1.83 mcg |
| Manganese | 2.11 mg |
| Selenium | 79.3 mcg |
| Vitamin C | 1.4 mg |
| Thiamine (B1) | 0.106 mg |
| Riboflavin (B2) | 0.246 mg |
| Niacin (B3) | 7.042 mg |
| Vitamin B6 | 0.804 mg |
| Folate | 237 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 26.1 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Sunflower seeds are naturally free from common allergens such as dairy, gluten, and nuts. However, they are processed in facilities that may handle other allergens, so those with specific sensitivities should always check packaging for potential cross-contamination.
Dietary Preferences
- Vegetarian: Sunflower seeds are a plant-based food and are suitable for vegetarians.
- Vegan: They are entirely plant-based, making them an excellent choice for those following a vegan diet.
- Gluten-Free: Naturally gluten-free, sunflower seeds are safe for individuals with gluten sensitivity or celiac disease.
- Low-Carb: While higher in fats, sunflower seeds are relatively low in carbohydrates, making them a good option for those following low-carb or ketogenic diets.
- Nut-Free: Ideal for those with nut allergies, as sunflower seeds are not classified as nuts.
Health Benefits and Usage Tips
Nutrient-Rich Superfood: Sunflower seeds are an excellent source of healthy fats, particularly polyunsaturated fats, including omega-6 fatty acids. They are also rich in protein and fiber, which contribute to satiety and muscle maintenance. The high magnesium and potassium content helps support heart health, while iron and phosphorus play key roles in red blood cell formation and bone health.
Boosting Immune Health: Packed with vitamin E and selenium, sunflower seeds help combat oxidative stress and promote a strong immune system. These antioxidants play an essential role in protecting the body from free radical damage.
Promoting Skin Health: The vitamin E in sunflower seeds is not only great for immune support but also for maintaining healthy skin. It works as an antioxidant, helping protect the skin from UV damage, aging, and inflammation.
Versatile Usage: You can enjoy sunflower seeds as a snack or incorporate them into a variety of dishes. They can be sprinkled on salads, added to homemade granola or energy bars, or even blended into smoothies for a boost of healthy fats and protein. The seeds’ mild, nutty flavor complements both savory and sweet recipes.
Storage Tips: To maintain their freshness, store sunflower seeds in an airtight container in a cool, dry place. For prolonged shelf life, they can be refrigerated to preserve their natural oils.
Conclusion
Sunflower seeds (dry roasted with salt) are a nutrient-packed snack that offers a range of health benefits, from promoting heart health to boosting the immune system. Whether you’re looking to enjoy them as a stand-alone snack or incorporate them into various recipes, these seeds are a versatile and delicious option. Rich in healthy fats, protein, and fiber, they can help keep you energized and satisfied throughout the day. So, next time you’re looking for a wholesome, tasty addition to your meals or snacks, consider sunflower seeds as an excellent choice for both flavor and nutrition.
