Sunflower Seed Kernels (Dried) – Nutritional Breakdown
Sunflower seed kernels, when dried, offer a rich and nutritious addition to your meals or snacks. Packed with healthy fats, protein, and essential vitamins and minerals, these seeds not only enhance the flavor of your dishes but also provide numerous health benefits. Sunflower seeds are known for being an excellent source of energy and for promoting heart health, thanks to their high content of healthy fats, fiber, and antioxidant-rich vitamin E.
Nutritional Information per 100g of Dried Sunflower Seed Kernels
| Nutrient | Amount |
|---|---|
| Energy | 584 kcal |
| Protein | 20.78 g |
| Fat | 51.46 g |
| Saturated Fat | 4.455 g |
| Carbohydrates | 20.0 g |
| Fiber | 8.6 g |
| Sugar | 2.62 g |
| Calcium | 78.0 mg |
| Iron | 5.25 mg |
| Magnesium | 325 mg |
| Phosphorus | 660 mg |
| Potassium | 645 mg |
| Sodium | 9.0 mg |
| Zinc | 5.0 mg |
| Copper | 1.8 mcg |
| Manganese | 1.95 mg |
| Selenium | 53.0 mcg |
| Vitamin C | 1.4 mg |
| Thiamin (B1) | 1.48 mg |
| Riboflavin (B2) | 0.355 mg |
| Niacin (B3) | 8.335 mg |
| Vitamin B6 | 1.345 mg |
| Folate (B9) | 227 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 3.0 mcg |
| Vitamin E | 35.17 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Sunflower seed kernels are generally considered safe for most individuals. However, they may cause allergic reactions in those who are specifically allergic to sunflower seeds or seeds in general. Always check for cross-contamination, especially if you are allergic to other seeds or nuts.
Dietary Preferences
Sunflower seed kernels are a versatile ingredient suitable for various dietary preferences, including:
- Vegetarian and Vegan: These seeds are plant-based, making them ideal for both vegetarian and vegan diets.
- Gluten-Free: Sunflower seeds are naturally gluten-free, making them a great choice for those with celiac disease or gluten sensitivity.
- Keto-Friendly: With their high fat and low carbohydrate content, sunflower seeds can easily be incorporated into a ketogenic diet.
- Paleo: Sunflower seeds are a whole food that fits well within a paleo diet.
- Low-Sodium: Their naturally low sodium content makes sunflower seeds a good option for individuals managing blood pressure.
Health Benefits
Sunflower seed kernels are a powerhouse of nutrients, offering numerous health benefits:
- Heart Health: Rich in healthy fats, especially polyunsaturated fats, sunflower seeds help improve cardiovascular health by promoting lower cholesterol levels.
- Bone Health: High levels of magnesium and phosphorus support strong bones and overall bone health.
- Energy Boost: The combination of protein and healthy fats makes sunflower seeds a great energy-boosting snack.
- Antioxidant-Rich: Vitamin E, present in significant amounts, helps protect the body against oxidative stress and supports skin health.
- Muscle Function: With a healthy dose of magnesium and potassium, sunflower seeds support proper muscle function and hydration.
- Brain Health: Folate, vitamin B6, and thiamin contribute to improved cognitive function and neurological health.
How to Incorporate Sunflower Seeds into Your Diet
Sunflower seeds can be enjoyed in many ways, both on their own and as an addition to various dishes:
- As a Snack: Simply roast or eat them raw for a crunchy, nutrient-packed snack.
- In Baking: Add sunflower seeds to bread, muffins, or cookies for an added crunch and nutritional boost.
- In Salads: Sprinkle over salads for extra texture and flavor.
- In Smoothies: Blend into smoothies for an extra dose of protein and healthy fats.
- In Granola: Mix into homemade granola for an added nutritional kick.
- As a Topping: Use as a topping on oatmeal, yogurt, or even casseroles.
Conclusion
Sunflower seed kernels are not only delicious but also incredibly nutritious, making them a valuable addition to a balanced diet. Whether you’re snacking, baking, or adding them to your favorite dishes, they provide a rich source of protein, healthy fats, and essential vitamins and minerals. These seeds also offer a wealth of health benefits, including supporting heart health, bone strength, and energy levels. Their versatility in the kitchen makes sunflower seed kernels a staple for many culinary creations, catering to a wide range of dietary preferences and needs.
