Sunflower Seeds

Sunflower Seeds (Helianthus Annuus) are oval shaped seeds (fruits) of the sun flower. They have hard outer shells that range from brown to black, and a smaller inner grey-brown seed that is often served roasted.

Health Benefits of Sunflower Seeds:
  • Increased Immune Function
  • Reduced Cancer Risk
  • Reduced Risk of Colon Cancer
  • Protection Against Heart Disease
  • Regulation of Blood Sugar and Insulin Dependence
  • Slowing the progression of AIDS
  • Slowing Aging
  • DNA Repair and Protection
  • Protection Against Dementia
  • Alleviation of Cardiovascular Disease
  • Alleviation of Hypertension (High Blood Pressure)
  • Promoted Eye Health
  • Alzheimer's Protection
  • Osteoporosis Protection
  • Stroke Prevention
  • Reduced Risk of Type II Diabetes
  • Reduced Frequency of Migraine Headaches
  • Alleviation of Premenstrual Syndrome (PMS)
  • Antioxidant Protection
  • Prevention of Epileptic Seizures
  • Alleviation of the Common Cold
  • Prevention of Alopecia (Spot Baldness)
  • Alleviation of Inflammation
  • People with high blood pressure (hypertension) should avoid buying salted sunflower seeds as this can increase your sodium intake. Opt for unsalted sunflower seeds instead.

  • *Some of these health benefits are due to the nutrients highly concentrated in Sunflower Seeds, and may not necessarily be related to Sunflower Seeds.
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Natural vitamins, minerals, and nutrients found in Sunflower Seeds: Protein | Saturated Fat | Vitamin B2 (Riboflavin) | Vitamin B3 (Niacin) | Vitamin B5 (Pantothenic Acid) | Vitamin B6 | Vitamin B9 (Folate, Folic Acid) | Vitamin E | Calcium | Dietary Fiber | Magnesium | Phosphorus | Manganese | Selenium | Iron | Potassium | Copper | Zinc |

Click here to compare these nutrition facts with other foods.
Nutrition Facts
Seeds sunflower seed kernels d
Serving Size 100g
Calories 582
% Daily Value*
Total Fat 49.8g77%
    Saturated Fat 5.219g26%
Cholesterol 0mg~%
Sodium 3mg0%
Total Carbohydrate 24.1g8%
    Dietary Fiber 11.1g44%
    Sugar 2.7g~
Protein 19.3g~
Vitamin A0%Vitamin C2%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins  %DV
Vitamin A 9IU0%
    Retinol equivalents 0μg~
    Retinol 0μg~
    Alpha-carotene 0μg~
    Beta-carotene 5μg~
    Beta-cryptoxanthin 0μg~
Vitamin C 1.4mg2%
Vitamin D 0IU (0μg)~%
    D2 Ergocalciferol ~IU (~μg)
    D3 Cholecalciferol ~IU (~μg)
Vitamin E 26.1mg126%
Vitamin K 2.7μg3%
    K1 - Dihydrophylloquinone ~μg~
    K2 - Menaquinone-4 ~μg~
Vitamin B12 0μg~%
Thiamin 0.106mg7%
Riboflavin 0.246mg14%
Niacin 7.042mg35%
Pantothenic acid 7.042mg70%
Vitamin B6 0.804mg40%
Folate 237μg59%
    Folic Acid 0μg~
    Food Folate 237μg~
    Dietary Folate Equivalents 237μg~
Choline 55.1mg~
Lycopene 0μg~
Lutein+Zeaxanthin 0μg~
Minerals  %DV
Calcium 70mg7%
Iron 3.8mg21%
Magnesium 129mg32%
Phosphorus 1155mg116%
Sodium 3mg0%
Potassium 850mg24%
Zinc 5.29mg35%
Copper 1.83mg92%
Manganese 2.11mg106%
Selenium 79.3μg113%
Water 1.2g~
Ash 5.6g~
Fatty Acids
Omega 3 to Omega 6 Ratio0
Omega 6 to Omega 3 Ratio475.1
Total Omega 3s69mg
18D3 Linolenic69mg
18D3CN3 Alpha Linolenic(ALA)~mg
18D4 Stearidonic (SDA)0mg
20D3N3 Eicosatrienoic~mg
20D5 Eicosapentaenoic(EPA)0mg
22D5 Docosapentaenoic(DPA)0mg
22D6 Docosahexaenoic(DHA)0mg
Total Omega 6s32782mg
18D2CN6 Linoleic(LA)~mg
18D2CLA Conjugated Linoleic(CLA)~mg
18D3CN6 Gamma-linolenic (GLA)~mg
20D2CN6 Eicosadienoic~mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg
20D4N6 Arachidonic (AA)~mg
22D4 Adrenic (AA)~mg
Essential Amino Acids  %RDI
Tryptophan 295mg105%
Threonine 788mg75%
Isoleucine 967mg69%
Leucine 1408mg52%
Lysine 795mg38%
Methionine 420mg58%
Cystine 383mg133%
Phenylalanine 992mg113%
Tyrosine 565mg65%
Valine 1116mg61%
Percent of Daily CalorieTarget
(2000 calories)
Percent Water Composition 1.2%
Protein to Carb Ratio (g/g) 0.8

How to choose Sunflower Seeds: If possible try to purchase seeds which have been vacuum packed as sunflower seeds can go rancid. Avoid moldy or yellowish sunflower seeds, and if possible, smell the seeds to avoid buying those which have a pungent smell of rancidity.

How to store Sunflower Seeds: Store sun-flower seeds in a cool dark place, preferably in an air-tight container. For long term storage keep sun-flower seeds in the freezer.

Acquire Sunflower Seeds: Buy Sunflower Seeds from

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