Nuts, Seeds & Oils
Sunflower Seeds, roasted unsalted Nutrition Facts
Roasted unsalted sunflower seeds are nutrient-dense kernels packed with healthy fats, protein, and essential minerals. They offer a crunchy, nutty flavor without added sodium, making them a heart-healthy snack.
Nutrition Facts
Per 100g serving
Calories584
% Daily Value*
Total Fat
51.5g79%
Saturated Fat
5.4g27%
Trans Fat
0.0g
Polyunsaturated Fat
23.1g
Monounsaturated Fat
18.5g
Cholesterol
-0%
Sodium
9mg0%
Total Carbohydrate
20.0g7%
Dietary Fiber
8.6g31%
Total Sugars
2.6g
Protein
20.8g42%
Vitamin A
1mcg0%
Vitamin C
1.4mg2%
Vitamin D
-0%
Vitamin E
35.2mg235%
Vitamin K
-0%
Vitamin B6
1.3mg76%
Vitamin B12
-0%
Folate
227mcg57%
Calcium
78mg6%
Iron
5.3mg29%
Potassium
645mg14%
Magnesium
325mg77%
Zinc
5.0mg45%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Excellent source of vitamin E and selenium for antioxidant protection
- ✓High in magnesium supporting bone health and muscle function
- ✓Rich in healthy fats that promote cardiovascular health
- ✓Good plant-based protein source for tissue repair
Best For
Healthy snackingSalad toppingsTrail mixBaking
Storage
Store in an airtight container in a cool, dark place for up to 3 months, or refrigerate for up to 6 months to prevent rancidity
Serving Sizes
100g584 cal
1 cup818 cal
1 oz164 cal
Frequently Asked Questions
Are roasted sunflower seeds healthy?
Yes, roasted sunflower seeds are very healthy, providing essential nutrients like vitamin E, magnesium, selenium, and healthy fats that support heart health and reduce inflammation.
How many sunflower seeds should I eat per day?
A typical serving is 1-2 ounces (28-56g) per day, which provides health benefits without excessive calories.
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