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Sunflower Seeds
Sunflower Seeds
In season
Season
Year-round
Ruled by
☉ Sun
Calories
576 kcal
Protein
19.8 g
MW reference
1
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.
Nutrition facts
Per 100 g
Energy576 kcal / 2392 kJ
Protein19.8 g
Carbs18.6 g
— of which sugars1.7 g
Fat47.5 g
— saturated6.6 g
Salt3 mg Na
Iron6.40 mg
Figures are estimates per 100 g from reference data and may differ from the product you use. Always check the packaging for accurate nutrition and allergen information. Not a substitute for professional dietary advice.
Reference data McCance & Widdowson 2021
Sunflower seeds · 14-845 · GA
Analysis and literature sources
Energy & Proximates
Energy576.00kcal
Energy2392.00kJ
Water4.40g
Protein19.80g
Fat47.50g
Carbohydrates18.60g
of which sugars1.70g
of which starch16.30g
Fibre (AOAC)—g
Fibre (NSP)6.00g
Alcohol—g
Fat Breakdown
Total fat47.50g
Saturated6.58g
Monounsaturated10.67g
Polyunsaturated28.15g
Trans—g
Omega-30.090g
Omega-628.060g
Cholesterol—mg
Minerals
Sodium3.00mg
Potassium710.00mg
Calcium110.00mg
Magnesium390.00mg
Phosphorus640.00mg
Iron6.400mg
Copper2.270mg
Zinc5.100mg
Selenium49.00µg
Iodine—µg
Vitamins
Vitamin A3.00µg
Vitamin D—µg
Vitamin E37.770mg
Vitamin C—mg
Thiamin (B1)1.600mg
Riboflavin (B2)0.190mg
Niacin (B3)4.100mg
Vitamin B6—mg
Vitamin B12—µg
Folate—µg
Recipes using Sunflower Seeds
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