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Nuts & Seeds

Sunflower Seeds

Rich in Vitamin ERich in CopperRich in Thiamin (B1)Rich in Selenium

Overview

Why eat sunflower seeds?

Sunflower seeds pack an unusual amount of nutrition into a small handful: mostly unsaturated fat, plant protein, fiber, and a standout load of vitamin E, magnesium and selenium. They work well scattered over salads, yogurt or grain bowls, where a modest sprinkle adds crunch without tipping the calorie balance.

Good to know: They are energy dense at 584 kcal per 100 g, so a full cup runs over 800 calories; a small handful is a more realistic serving, and salted versions add sodium the plain kernels barely contain.

  1. Exceptional vitamin E

    At 35 mg per 100 g (234% DV), sunflower seeds are one of the richest food sources of vitamin E, an antioxidant that protects cell membranes from oxidative damage.

  2. Magnesium and selenium

    With 325 mg magnesium (77% DV) and 53 µg selenium (96% DV) per 100 g, they support muscle and nerve function plus antioxidant enzyme activity.

  3. Protein and fiber together

    Each 100 g brings 20.8 g protein (42% DV) and 8.6 g fiber (31% DV), a combination linked to steadier fullness between meals.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in sunflower seeds?

Calories

584kcal

Protein

21g

Carbs

20g

Fat

51g

Fiber

8.6g

Sugars

2.6g

Minerals

  • Calcium78 mg6%
  • Iron5.3 mg29%
  • Magnesium325 mg77%
  • Phosphorus660 mg53%
  • Potassium645 mg14%
  • Sodium9 mg0%
  • Zinc5 mg45%
  • Copper1.8 mg200%
  • Selenium53 µg96%

Vitamins

  • Vitamin A3 µg0%
  • Vitamin C1.4 mg2%
  • Vitamin E35 mg234%
  • Thiamin (B1)1.5 mg123%
  • Riboflavin (B2)0.35 mg27%
  • Niacin (B3)8.3 mg52%
  • Vitamin B61.3 mg79%
  • Folate227 µg57%

Other compounds

  • Omega-3 EPA0.01 g

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

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Source: USDA FoodData Central, “Seeds, sunflower seed kernels, dried” (SR Legacy, FDC ID 170562).View the USDA record ↗ (opens in a new tab).