Sunflower Seed Kernels (Toasted with Salt)
Sunflower seeds, toasted with a touch of salt, make for a delicious and nutritious snack or addition to various dishes. These small, crunchy seeds are not only packed with energy, but they also offer a range of essential nutrients that support overall health.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 619 kcal |
| Protein | 17.21 g |
| Total Fat | 56.8 g |
| Saturated Fat | 5.953 g |
| Carbohydrates | 20.59 g |
| Fiber | 11.5 g |
| Sugar | 0.0 g |
| Calcium | 57.0 mg |
| Iron | 6.81 mg |
| Magnesium | 129 mg |
| Phosphorus | 1158.0 mg |
| Potassium | 491.0 mg |
| Sodium | 3.0 mg |
| Zinc | 5.3 mg |
| Copper | 1.834 mcg |
| Manganese | 2.114 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 1.4 mg |
| Thiamine (Vitamin B1) | 0.325 mg |
| Riboflavin (Vitamin B2) | 0.285 mg |
| Niacin (Vitamin B3) | 4.198 mg |
| Vitamin B6 | 0.805 mg |
| Folate (Vitamin B9) | 238 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Sunflower seeds are generally safe for most people, but they may cause allergic reactions in individuals who are sensitive to seeds or nuts. Always check with your healthcare provider before introducing sunflower seeds into your diet if you have known allergies.
Dietary Preferences
- Gluten-Free: Sunflower seeds are naturally gluten-free, making them an excellent choice for those with celiac disease or gluten sensitivity.
- Vegetarian/Vegan: As plant-based seeds, sunflower seeds are suitable for both vegetarian and vegan diets.
- Low-Carb: With only 20.59g of carbohydrates per 100g, sunflower seeds can fit into low-carb diets like keto.
- Nut-Free: Although sunflower seeds have a similar texture to nuts, they are not technically nuts, making them a safe alternative for those with nut allergies.
Advice
Sunflower seeds, toasted with a touch of salt, are an excellent source of healthy fats, protein, and fiber, making them a great snack to help curb hunger between meals. They are also versatile and can be added to salads, granola, or baked goods. Due to their high fat content, they should be consumed in moderation if you are watching your calorie intake.
These seeds are rich in magnesium, phosphorus, and iron, which play a key role in maintaining strong bones and supporting metabolic health. Additionally, their high levels of vitamin B6 and folate make them a beneficial choice for supporting energy levels and overall well-being.
Conclusion
Sunflower seeds, with their crunchy texture and savory flavor, offer a wealth of nutritional benefits in a small package. Whether you enjoy them as a standalone snack or incorporated into various recipes, these nutrient-dense seeds are a versatile addition to a healthy diet. However, due to their calorie density, it’s recommended to enjoy them in moderation to avoid overconsumption of fats.
