Nuts, Seeds & Oils
Sunflower Seeds, raw Nutrition Facts
Raw sunflower seeds are the edible kernels of sunflower heads, offering a mild, nutty flavor and tender texture. They're exceptionally rich in vitamin E, making them one of nature's most powerful antioxidant foods.
Nutrition Facts
Per 100g serving
Calories584
% Daily Value*
Total Fat
51.5g79%
Saturated Fat
4.5g23%
Trans Fat
0.0g
Polyunsaturated Fat
23.1g
Monounsaturated Fat
18.5g
Cholesterol
-0%
Sodium
9mg0%
Total Carbohydrate
20.0g7%
Dietary Fiber
8.6g31%
Total Sugars
2.6g
Protein
20.8g42%
Vitamin A
1mcg0%
Vitamin C
1.4mg2%
Vitamin D
-0%
Vitamin E
35.2mg234%
Vitamin K
-0%
Vitamin B6
1.4mg79%
Vitamin B12
-0%
Folate
227mcg57%
Calcium
78mg6%
Iron
5.3mg29%
Potassium
645mg14%
Magnesium
325mg77%
Zinc
5.0mg45%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Extremely high in vitamin E for skin and immune health
- ✓Rich in selenium for thyroid function
- ✓High in B vitamins for energy metabolism
- ✓Anti-inflammatory properties from vitamin E
Best For
Adding to baked goods and breadMaking sunflower seed butterSprouting for enhanced nutrition
Storage
Refrigerate in airtight container to preserve vitamin E; use within 2-3 months for best quality
Serving Sizes
100g584 cal
1 ounce164 cal
1/4 cup204 cal
Frequently Asked Questions
Are raw sunflower seeds safe to eat?
Yes, raw sunflower seeds are completely safe and nutritious to eat, though some prefer the enhanced flavor of roasted seeds.
Why are sunflower seeds so high in vitamin E?
Sunflower seeds naturally produce high levels of vitamin E (tocopherols) to protect their polyunsaturated fats from oxidation.
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