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Food

Seeds, Sunflower

Foods / Seeds, Sunflower

About This Food

Description

Sunflower seeds are native to South and North America and come from a tall, strong flower that opens bright yellow, with seeds filling the center.

The largest United States sunflower producers are California, Minnesota and North Dakota.

The seeds have a hard black-and-white striped shell that must be removed. Sunflower seeds can be dried or roasted, and are sold either plain or salted.

Rich in nutrients, sunflower seeds are high in selenium and vitamin E, and and also provide a good source of protein, fiber, zinc, vitamin B6, folate and niacin. By weight, sunflower seeds are 47 percent fat and 24 percent protein, making them a great food for satiety.

Selecting & Storing

Store sunflower seeds in a cool, dry place.

Special diets
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • High Protein Diet
  • Low FODMAP Diet
  • Low Oxalate Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • Pescetarian Diet
  • Primal Diet
  • Vegetarian Diet
  • Whole Foods
Benefits
Excellent Source of
  • Selenium
  • VitaminE
  • Copper
  • Phosphorous
  • Manganese
Good Source of
  • Fiber
  • Protein
  • Zinc
  • VitaminB6
  • Folate
  • Niacin
Preferences
  • No Fish
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Soy
  • No Dairy
  • No Poultry
  • No Red Meat
  • No Molds
  • No Citrus
  • No Pseudograins
  • No Coconut
  • No Corn
  • No Yeast
  • No Peanuts
  • No Nightshade
  • No Legumes
  • No Grains
  • Low Carbohydrate
  • Low Cholesterol
  • Low Sodium
  • Low Sugars
Nutrition & Macros
Nutrition Information

Serving size: 1 ouncessunflower sd krnls

Chart Icon. View Calorie Breakdown

Calories: 165

Omega-6 / Omega-3 ratio: 465 : 1

Macronutrients
Amount
Total Fat
14.12 g
Saturated Fat
1.48 g
Monounsaturated Fat
2.69 g
Polyunsaturated Fat
9.32 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
20 g
ALA
20 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
6.82 g
Net Carbohydrate
3.67 g
Sugars
0.77 g
Fiber
3.15 g
Protein
5.48 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
2.55 IU
0%
Vitamin C
0.4 mg
1%
Vitamin D
0 IU
0%
Vitamin E
7.4 IU
25%
Vitamin B6
0.23 mg
12%
Vitamin B12
0 mcg
0%
Vitamin K
0.77 mg
1%
Folate
67.19 mcg
17%
Niacin
2 mg
10%
Riboflavin
0.07 mg
4%
Thiamin
0.03 mg
2%
Choline
15.62 mg
3%
Minerals
Calcium
19.85 mg
2%
Copper
0.52 mg
26%
Iron
1.08 mg
6%
Magnesium
36.57 mg
9%
Manganese
0.6 mg
30%
Phosphorous
327.44 mg
33%
Potassium
240.98 mg
7%
Selenium
22.48 mcg
32%
Sodium
0.85 mg
0%
Zinc
1.5 mg
10%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
1.42 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
0 mcg
Lycopene
0 mcg

Why You Need a Personalized Diet

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