Sunflower Seeds

Sunflower seeds are available year-round in the UK, with local crops typically harvested in late summer. These seeds are an excellent source of vitamin E and selenium, acting as powerful antioxidants. They provide heart-healthy fats and protein, supporting skin health and immune function throughout every season.

Reference Data

McCance & Widdowson 2021

science Sunflower seeds · 14-845 · GA

Analysis and literature sources

Energy & Proximates

Energy 576.00 kcal

Energy 2392.00 kJ

Water 4.40 g

Protein 19.80 g

Fat 47.50 g

Carbohydrates 18.60 g

of which sugars 1.70 g

of which starch 16.30 g

Fibre (AOAC) — g

Fibre (NSP) 6.00 g

Alcohol — g

Fat Breakdown

Total fat 47.50 g

Saturated 6.58 g

Monounsaturated 10.67 g

Polyunsaturated 28.15 g

Trans — g

Omega-3 0.090 g

Omega-6 28.060 g

Cholesterol — mg

Minerals

Sodium 3.00 mg

Potassium 710.00 mg

Calcium 110.00 mg

Magnesium 390.00 mg

Phosphorus 640.00 mg

Iron 6.400 mg

Copper 2.270 mg

Zinc 5.100 mg

Selenium 49.00 µg

Iodine — µg

Vitamins

Vitamin A 3.00 µg

Vitamin D — µg

Vitamin E 37.770 mg

Vitamin C — mg

Thiamin (B1) 1.600 mg

Riboflavin (B2) 0.190 mg

Niacin (B3) 4.100 mg

Vitamin B6 — mg

Vitamin B12 — µg

Folate — µg

Recipes

Using Sunflower Seeds

White Chocolate Sunflower Cookies

by LibraMoon

How To Make Your Own Sunflower Seed Butter

by CancerUranus

Sunflower Seed Brittle

by MoonTwelve