Sunflower seeds are a crunchy upgrade for both meals and snack boxes. They’re filling, easy to sprinkle, and taste great even plain.
In a nutshell: The values provided are approximate and can vary depending on roasting and processing.
1) Sunflower
Nutritional facts per 100g
| Nutrient | Amount Per 100g | % Daily Value* |
|---|---|---|
| Calories | 584 kcal | 29% |
| Carbohydrates | 20 g | 7% |
| Fiber | 8.6 g | 31% |
| Sugars | 2.6 g | – |
| Protein | 20.8 g | 42% |
| Fat | 51.5 g | 66% |
| Vitamin A | 50 IU | 1% |
| Vitamin C | 1.4 mg | 2% |
| Potassium | 645 mg | 14% |
| Calcium | 78 mg | 6% |
Pros
- Filling and crunchy, helps reduce junk cravings.
- Easy to add to salads, oats, curd bowls.
- Portable snack when pre-portioned.
Cons
- Salted versions can push sodium high quickly.
- Calorie-dense, overeating is easy.
- May feel heavy if you eat large amounts at night.
Right time to eat
- Mid-morning or evening snack in a measured portion.
- With meals as topping.
Health benefits
- Supports satiety and steadier energy between meals.
- Helps reduce cravings for ultra-processed crunchy snacks.
- Fiber supports digestion routines when portioned.
Best way to eat
- Prefer dry-roasted, unsalted or lightly salted.
- Use as topping instead of large handfuls.
- Store airtight to keep it fresh.
*Percent Daily Values are based on a 2,000 calorie diet.
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