What are the Nutritional Facts about Sunflower Seeds?
December 31, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Sunflower seeds are nutrient-dense seeds rich in healthy fats, protein, vitamin E, and minerals. Learn calories, nutrition facts, health benefits, and how to eat them.
Introduction
Sunflower seeds are small but very powerful when it comes to nutrition. In India, they are commonly eaten as roasted seeds or added to snacks, salads, and sweets. Sunflower seeds are rich in healthy fats, protein, fiber, and antioxidants. They support heart health, skin health, and provide long-lasting energy.
Sunflower Seeds Nutritional Facts (Per 100 grams, raw)
| Nutrient | Amount |
|---|---|
| Calories | 584 kcal |
| Carbohydrates | 20 g |
| Protein | 21 g |
| Fat | 51 g |
| Dietary Fibre | 8.6 g |
| Sugars | 2.6 g |
| Vitamin E | 35 mg |
| Magnesium | 325 mg |
| Iron | 5.2 mg |
| Zinc | 5.0 mg |
| Potassium | 645 mg |
| Selenium | 53 µg |
Vitamins and Minerals in Sunflower Seeds
Sunflower seeds are rich in important micronutrients:
- Vitamin E – Powerful antioxidant for skin and immunity
- Magnesium – Supports muscles, nerves, and heart health
- Iron – Helps prevent anaemia
- Zinc – Boosts immunity and wound healing
- Selenium – Supports thyroid function
Health Benefits of Sunflower Seeds
1. Good for Heart Health
Healthy fats help reduce bad cholesterol (LDL).
2. Improves Skin and Hair
Vitamin E protects skin from ageing and damage.
3. Supports Brain Function
Magnesium and healthy fats support nerve health.
4. Boosts Immunity
Zinc and selenium strengthen immune defence.
5. Helps in Weight Management
Protein and fibre help keep you full for longer.
Are Sunflower Seeds Good for Diabetes?
Yes, in moderate amounts.
- Low glycaemic index
- Healthy fats help control blood sugar spikes
- Portion control is important due to high calories
Sunflower Seeds vs Other Seeds
| Feature | Sunflower Seeds | Pumpkin Seeds | Flaxseeds |
|---|---|---|---|
| Calories | High | High | Moderate |
| Vitamin E | Very High | Low | Low |
| Healthy Fats | High | Moderate | High |
| Fibre | Moderate | High | Very High |
Healthy Ways to Eat Sunflower Seeds
- Dry roasted as a snack
- Added to salads and soups
- Mixed in trail mix
- Added to smoothies
- Used in baking and ladoos
Who Should Be Careful?
- Eat in moderation due to high calorie content
- Avoid salted varieties if you have high blood pressure
- Chew properly for better digestion
Conclusion
Sunflower seeds are a highly nutritious food that provides healthy fats, protein, vitamin E, and essential minerals. Including a small portion daily can support heart health, immunity, skin, and overall wellness.