Sunflower Seed Kernels (Roasted, With Salt) – Nutritional Information & Ingredient Overview
Sunflower seed kernels, roasted and lightly salted, are a popular and versatile snack enjoyed worldwide for their crunch and rich flavor. Packed with nutrients, they offer a substantial source of healthy fats, protein, and a variety of essential vitamins and minerals. These seeds are perfect for adding a satisfying texture to salads, baked goods, or enjoying them straight from the bag. Whether you’re looking to enhance your dishes or seeking a nutritious on-the-go snack, sunflower seeds provide a wealth of health benefits.
Ingredient Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 592 kcal |
| Protein | 20.06 g |
| Total Fat | 51.3 g |
| Saturated Fat | 7.068 g |
| Carbohydrates | 22.89 g |
| Fiber | 10.6 g |
| Sugar | 3.11 g |
| Calcium | 87 mg |
| Iron | 4.28 mg |
| Magnesium | 127 mg |
| Phosphorus | 1139 mg |
| Potassium | 483 mg |
| Sodium | 3 mg |
| Zinc | 5.21 mg |
| Copper | 1.804 mcg |
| Manganese | 2.08 mg |
| Selenium | 78.2 mcg |
| Vitamin C | 1.1 mg |
| Thiamin (B1) | 0.32 mg |
| Riboflavin (B2) | 0.28 mg |
| Niacin (B3) | 4.13 mg |
| Vitamin B6 | 0.792 mg |
| Folate (B9) | 234 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 36.33 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Sunflower seed kernels are considered a low-allergen food, making them suitable for most people. However, individuals with known seed allergies should avoid consuming sunflower seeds to prevent allergic reactions. It is also important to note that these sunflower seeds are roasted and salted, and those with sensitivities to sodium or the presence of preservatives should check the packaging for specific ingredient information.
Dietary Preferences
- Vegan: Sunflower seed kernels are entirely plant-based and suitable for vegan diets.
- Vegetarian: These seeds are suitable for vegetarians, providing a good plant-based source of protein.
- Gluten-Free: Sunflower seeds are naturally gluten-free and safe for individuals with gluten intolerance or celiac disease.
- Keto-Friendly: With a high fat and low carbohydrate content, sunflower seeds are an excellent choice for those following a ketogenic diet.
- Low Carb: These seeds are relatively low in carbohydrates, making them suitable for low-carb diets.
Health Benefits & Advice
Sunflower seeds, particularly those roasted with salt, offer an impressive array of health benefits. Rich in unsaturated fats, they help promote cardiovascular health by lowering bad cholesterol levels. The high protein content makes them an excellent snack for muscle maintenance and repair, while their abundant fiber supports digestive health.
These seeds are also packed with magnesium, which plays a key role in muscle function, nerve transmission, and overall cellular health. Additionally, sunflower seeds are an excellent source of vitamin E, an antioxidant that supports skin health and helps protect against oxidative stress. The presence of zinc is beneficial for immune health, and the inclusion of B vitamins like niacin and vitamin B6 support energy production and nervous system function.
For those watching their sodium intake, it’s worth noting that roasted sunflower seeds are often salted, so consuming them in moderation is advised. If you prefer a lower-sodium option, unsalted sunflower seeds can be an excellent alternative.
Conclusion
Sunflower seed kernels, roasted and lightly salted, are a nutritional powerhouse. Offering an abundance of healthy fats, protein, fiber, and vital micronutrients, these seeds can play an essential role in a balanced diet. Whether consumed as a snack, added to a salad, or mixed into baked goods, sunflower seeds provide both taste and nutrition in every bite. Just be mindful of sodium levels, especially if you’re monitoring your salt intake, and opt for unsalted varieties when needed.
With their diverse health benefits and suitability for various dietary preferences, sunflower seeds can easily become a staple in your culinary pantry. Add them to your diet for an extra boost of energy, heart-healthy fats, and valuable nutrients.
