Sunflower seeds are the gift of the beautiful sunflower, the quintessential embodiment of health and happiness. The seeds provide with a wealth of nutrition that is available throughout the year.

Sunflower Seeds Nutritional Value

Sunflower seeds are a health-promoting snack packed with many essential nutrients. The seeds are a rich source (20% or higher of the Daily Value, DV) of protein, dietary fiber, many B vitamins and vitamin E. The seeds also contain high levels of dietary minerals, including magnesium, manganese, phosphorus, iron and zinc.

Sunflower Seeds Nutritional Value per 100g and Percent Daily Value* (%DV):


Calories 584
Total fat 51 g 78% DV
Saturated fat

Polyunsaturated fat

Monounsaturated fat

4 g

23 g

19 g

Total carbohydrate 20 g 6% DV
Dietary fiber


9 g

3 g

36% DV
Protein 21 g 42% DV
Vitamin B1


1.5 mg 129% DV
Vitamin B2


0.4 mg 30% DV
Vitamin B3


8 mg 56% DV
Vitamin B5

(Pantothenic acid)

1 mg 23% DV
Vitamin B6 1.3 mg 103% DV


Choline 55 mg 11% DV
Vitamin B9


227 mcg 57% DV
Vitamin E 35 mg 234% DV
Calcium 78 mg 8% DV
Magnesium 325 mg 92% DV
Manganese 2 mg 93%DV
Phosphorus 660 mg 94% DV
Iron 5 mg 40% DV
Zinc 2 mg 25% DV
Potassium 645 mg 14% DV


*Percent Daily Value (%DV) is a guide to the nutrients in one serving of food. For example, 40% for protein means that one serving provides 40% of the protein you need each day. It helps you make informed food choices. DVs are based on a 2,000-calorie diet for healthy adults.

Sunflower Seeds – Ukrainian Traditional Snack

Sunflower Seeds Natural Healing Power

Sunflower seeds provide you with a lot of health benefits, just to mention a few:

  • Sunflower seeds lower the blood cholesterol levels
  • They have anti-inflammatory benefits due to a high content of vitamin E
  • Sunflower seeds may calm your nerves due to a high content of magnesium

Sunflower Seeds for Vegans

Actually, sunflower seeds are normal ingredient in vegans’ diet. It should be the same for all of us.

Sunflower Seeds for Weight Loss

They are good if you eat them with moderation.

Sunflower Seeds – Ukrainian Traditional Snack

How Many Sunflower Seeds Can You Eat Per Day?

A typical serving of shelled sunflower seeds is around one to two ounces (approximately 1/8 to 1/4 cup of kernels or 1/2 to 3/4 cup unshelled seeds). This serving is fine, even if eaten daily as part of a balanced diet.


How to Eat Sunflower Seeds?

Sunflower seeds are more commonly eaten as a snack than as part of a meal. They can also be used as garnishes or ingredients in various recipes. The seeds may be sold as in-shell seeds or dehulled kernels.

In-shell, sunflower seeds are particularly popular in Mediterranean, Eastern European, and Asian countries where they can be bought freshly roasted and are commonly consumed as street food, the hull being cracked open with the teeth and spit out, while in many countries, they can be bought freshly packed in various roasted flavours. In the United States, they are commonly eaten by baseball players as an alternative to chewing tobacco.

Sunflower Seeds – Ukrainian Traditional Snack

Surprising Facts about Sunflower Seeds

According to Wikipedia, in 2014, global production of sunflower seeds was 41.4 million tonnes, led by Ukraine with 24% and Russia with 21% of the world total. China, Romania, and Argentina also contributed significant volumes.

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