Nutrition Facts and Tips

Health Benefits Sunflower Seeds Nutrition Facts, Culinary Uses and Recipes

Sunflower seeds have many health benefits as a snack food being sweet, delicious and nutty and full of key nutrients. The sunflower seeds nutrition facts show that like most nuts and seeds they are relatively high in calories (584 Calories in 100g) and contain considerable amounts of fat (51 g in 100g).

These values are misleading as the seeds are generally used in small amounts. Sunflowers are grown all around the world and the seeds are mostly used for extracting of edible oil for cooking and food processing.

However, they are increasingly being used in snacks, baking and other cooking as sunflower seeds a are a rich source of minerals, essential fatty acids and vitamins.

This article summarizes all the health benefits of sunflower seed, showcases the sunflower seeds nutrition facts and provides a comparison of nutrients found in other nuts and seeds.

The sunflower plant is a tall, erect, annual plant with a botanical name of Helianthus annuus. It belongs belonging to the family of Asteraceae (which includes many flower species). Sunflowers are native to the Central American region. Sunflower plants do well in well-drained, limey soil and require a lot of space and full exposure to the sun.

Nutritional Data for Sunflower Seeds

Health benefits of Sunflower Seeds and Nutrition Facts

Sunflower seeds are a high energy food similar to pumpkin seeds and most the calories come from fatty acids The seeds are very rich in linoleic acid and poly-unsaturated fatty acid , which represent more that half the fatty acids in sunflower seeds. They are also good source of mono-unsaturated fatty acids such as oleic acid that are a major feature of the Mediterranean diet which has been promoted as a very health diet. The nutrition facts are summarized in the table.

• Sunflower seeds are a good source of protein with 21 g contained in 100g of seeds (37% of recommended daily-allowance).

• Sunflower seeds contain a range of natural anti-oxidants which help maintain the body's systems.

• Sunflower seeds are a very rich in vitamin E containing about 35 g per100 g (which exceeds the recommended daily allow). Vitamin E is very important for maintaining the skin.

• Sunflower seeds are one on the best sources of the various B-complex vitamins. These seeds are rich in niacin, pyridoxine (vitamin B6), thiamin (vitamin B1) pantothenic acid, and riboflavin.

• Sunflower seeds are also rich sources of folic acid, containing 227 mcg in 100 g of seed, which is about 37% of recommended daily allowance.

• These seeds are also a good source of niacin with about 8.35 mg present in 100 g, which represents about half of the daily allowance for niacin.

• Pumpkin seeds are also very rich in minerals, particularly manganese, zinc, calcium, iron, magnesium, selenium and copper.

Comparison of Vitamin Levels in Sunflower Seeds with Other Nuts and Seeds

Nutrient Comparison for Sunflower Seeds vs Other Nuts and Seeds

• Sunflower Seeds have more protein and lot more fiber than pumpkins seeds with about the same amount of calories.C

• Chia seeds are also very rich in fiber, with the highest level for all the seeds and nuts shown.

• Sesame seeds, peanuts and almonds have protein levels similar to that for sunflower seeds.

• Brazil nuts and macadamia nuts have the highest levels of saturated fats which are relatively low in sunflower seeds.

• The level of mono fats is in the mid range.

• Walnuts, hazelnuts, pine nuts and brazil nuts have much higher calories

The table below shows the very high levels of folate (folic acid), Vitamin E, selenium and relatively high levels of iron (sesame seeds have more iron, but sunflower seeds are second on the list. 

Comparison of Nutrients in Seeds and Nuts

Culinary Uses for Sunflower Seeds

Sunflower seeds can be used as a replacement for pumpkin seeds because they have more fiber and vitamins

Here are some serving tips:

• Sunflower seeds that are roasted and salted make a delicious healthy snack (when eaten in moderation).
• Added to salads they provide extra crunch.
• They can be roasted and added to fried-rice dishes or to various sauteed vegetables.
• The seeds can added to cakes, bread, slices and muffins.
• The seeds can be added to casseroles and other main meals such as stews and curries.
• They can be added to breakfast cereals and muesli.

Best Sunflower Seed Recipes

Overnight Oats Recipe With Cashews, Sunflower Seeds and Turmeric

Ingredients

• Kosher salt
• 2 cups of rolled oats
• 1 teaspoon poppy seeds
• 1/4 teaspoon cayenne pepper
• 1/2 teaspoon ground turmeric
• 2 tablespoons nutritional yeast
• 2 tablespoons ghee or olive oil
• 1 tablespoon raw sunflower seeds
• 2 tablespoons chopped raw cashews
• 1 cup plain whole-milk Greek yogurt
• 1 tablespoon pumpkin seeds (pepitas)
• 1/2 teaspoon fennel seeds, finely chopped

Method

Soak the oats with fruit juice or low fat milk and leave in the fridge overnight. Heat the ghee or olive oil in a small pan over moderate heat. Add the sunflower seeds, poppy seeds, fennel seeds, cashews, pepitas, turmeric and cayenne and cook, while mixing continuously, until nuts are toasted and seeds begin to pop (about 4 minutes). Remove from heat, season with salt and allow to cool.
Divide oats and yogurt into serving bowls or a jar. Spooning servings of yogurt into the center and sprinkle with nutritional yeast. Add some of the seed mixture.

Seed Rich Gluten-Free Bread Recipe with Sunflower Seeds

Ingredients

• 1 cup teff flour
• 1/2 cup flaxseeds
• 3/4 cup steel-cut oats
• 1/4 cup flaxseed meal
• 1 tablespoon kosher salt
• 2 tablespoons chia seeds
• 1/2 cup raw sunflower seeds
• 1/4 cup whole psyllium husks
• 3 tablespoons pure maple syrup
• 1/2 cup walnuts, coarsely chopped
• 1/4 cup rice bran or grape seed oil
• 1 cup plus 1/4 cup buttermilk, divided
• 1 teaspoon instant or active dry yeast
• 1/2 cup roasted, unsalted pumpkin seeds (pepitas)
• 1/2 cup roasted, unsalted almonds, coarsely chopped

Method

Mix oats with 1 cup buttermilk in a small bowl and place in the refrigerator overnight to soften the rolled oats. Then, whisk the almonds, pepitas, walnuts, teff flour, flaxseeds, sunflower seeds, flaxseed meal, chia seeds, psyllium husks and salt in a large bowl. Combine maple syrup with 1 cup warm water in a small bowl (not too hot for the yeast. Add the yeast, dissolve and leave in a warm place until the yeast is beginning starts to froth and foam. Pour into dry ingredients, with oil the and remaining 1/4 cup buttermilk. Add the softened oats and stir until well combined. Cover the bowl with plastic wrap and set aside in a warm place to rise for about 1 1/2 hours. Knead gently and transfer to a loaf pan. Cover with plastic wrap and let dough rise again until domed slightly, about 1 hour. Bake the bread in a moderate oven until top is dark brown and springs back when pressed. Test for doneness with a skewer.

Crab With Romaine, Dill Sauce, and Sunflower Seeds

Ingredients

• Kosher salt
• 1/3 cup buttermilk
• 1/4 cup whole milk
• 2 cups vegetable oil
• 1 tablespoon olive oil
• 1/4 cup raw sunflower seeds
• 12 ounces crab meat, separated
• 2 tablespoons fresh lemon juice
• 1/4 teaspoon guar gum (optional)
• 2 romaine hearts, halved lengthwise
• 1 teaspoon finely grated lemon zest
• 1/4 cup sunflower or vegetable oil, plus more for drizzling
• 1 bunch dill, with stems removed, and coarsely chopped (you need about about 2 cups)

Method

Place sunflower seeds in jar. Cover with cold water. Seal jar and let seeds sit for least 8 - 12 hours to soften, drain and set aside in a covered jar to sprout (several days). Then, heat vegetable oil in a heavy saucepan. Add the drained sunflower seeds and fry while mixing constantly, until the seeds are puffed and golden brown (about 3-4 minutes). Remove the seeds and drain on paper towels. Briefly blanch the chopped dill in a large saucepan of boiling salted water just until wilted and bright green. Combine the drained and squeezed dill, buttermilk, and milk in a blender. Pulse the mixture until smooth. With the blender motor running, gradually drizzle in 1/4 cup sunflower oil and the guar gum. Season with salt and transfer the dill sauce to a medium bowl. Heat a grill or barbecue to moderate-high heat. Lightly drizzle cut sides of romaine with sprinkles of sunflower oil and salt. Grill, cut side down, until the lettuce starts to brown slightly but is still crunchy (about 30-45 seconds). Transfer to a platter and let cool. Fry the crabmeat in the oil, lemon zest, and lemon juice in a pan over low heat until warmed through season with salt. Serve the crab warm with the grilled romaine, topped with dill sprigs and fried sunflower seeds.

Roasted Carrots and Red Onions Recipe with Sunflower Seeds, Fennel and Mint

Ingredients

• Kosher salt
• Freshly ground pepper
• 1 teaspoon coriander seeds
• 1 fennel bulb, cut into wedges
• 1 tablespoon fresh lemon juice
• 2 tablespoons torn mint leaves
• 4 tablespoons olive oil, divided
• 2 tablespoons raw sunflower seeds
• 1/2 teaspoon Hungarian hot paprika
• 2 large red onions, cut into 8 wedges
• 1/2 teaspoon crushed red pepper flakes
• 2 tablespoons Sherry vinegar or red wine vinegar
• 2 bunches small carrots sliced into small pieces

Method

Preheat oven to 425 degrees F (220 degrees C). Place carrots and fennel, well separated, on a rimmed baking sheet. Drizzle with oil, and baked until golden brown and tender (about 20–25 minutes. Set aside to cool. In a separate pan fry the sunflower seeds, Aleppo pepper, paprika, coriander seeds in a little oil over medium heat, stirring often,to activate the spices. Allow to cool and then pour in the vinegar and lemon juice. Combine the roasted carrots, fennel and onions in a serving dish, drizzle with vinaigrette. Mix well and serve warm.

Asparagus With Toasted Pumpkin Seed Recipe with Mustard Vinaigrette

Ingredients

• Kosher salt
• Freshly ground pepper
• 1 tablespoon olive oil
• 1 teaspoon Dijon mustard
• 1 tablespoon sunflower seeds
• 2 bunches asparagus, trimmed
• 1 tablespoon white wine vinegar
• 1 ounce Parmesan cheese, shaved
• 2 tablespoons pumpkin seeds (pepitas)

Method

Preheat oven to 450 degrees F (250 degrees C). Roast the pumpkin, asparagus and sunflower seeds on a rimmed baking sheet until golden brown (about 4 minutes). Set aside to cool, then slice into large pieces. Toss seeds with 1 teaspoon of oil in a small bowl, and season with salt and pepper. Whisk the mustard, vinegar and remaining 1 tablespoon of oil in a small bowl, seasoning with salt and pepper as required. Serve the asparagus drizzled with the mustard vinaigrette and topped with toasted seed and Parmesan.