Sunflower Seed Nutrition Benefits and Facts

Nutritional summary

Sunflower seeds are a significant source of linoleic acid (the predominant omega-6 polyunsaturated fatty acid), which major health institutions link to a reduced risk of coronary heart disease when it accounts for 5–10% of total energy intake .
The high concentration of polyunsaturated fats in these seeds—higher than that found in many other nuts—is consistently associated with improved cholesterol profiles and lower blood sugar levels .
Whole sunflower seeds provide high levels of dietary fiber, which aids in laxation (regular bowel movements) and may help lower blood pressure and cholesterol by reducing the reabsorption of bile acids during digestion .
One study of postmenopausal women with type 2 diabetes found that consuming 30g of raw sunflower seeds daily was more effective at lowering triglycerides than a similar amount of almonds, likely due to the seeds' specific fatty acid profile .

Interesting fact

Unlike most flowers that track the sun throughout the day, mature sunflower heads generally remain fixed facing east to attract more pollinators with their warmth.

Standout nutrients

EPIC

SOURCE

Biotin

EPIC

SOURCE

Vitamin E

EPIC

SOURCE

Copper

EPIC

SOURCE

Thiamin (Vitamin B1)

604

kcal per 100g

Protein22.2g

Fat51.5g

Carbs9.54g

Fiber8.76g

Sugar2.81g

Fat breakdown

Polyunsat27.0g

Monounsat14.9g

Saturated5.66g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Sunflowers are relatively drought-tolerant and have lower water requirements than many tree nuts.

Confidencemedium

Storage

Airtight Container

3–6 months

Keep in a cool, dark place to prevent the high fat content from turning rancid.

Refrigerate

6–12 months

Extends freshness significantly.

Flavour

Data & Sources

Harmonized from 4 validated sources

French Food Database

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Nutritional Characteristics Assessment of Sunflower Seeds, Oil and ...

[1]pmc.ncbi.nlm.nih.gov

Similarities and differences in the nutritional composition of nuts and ...

[3]pmc.ncbi.nlm.nih.gov

Scientists debunk claims of seed oil health risks | Harvard T.H. Chan School of Public Health

[8]hsph.harvard.edu

Types of Fat - The Nutrition Source

[10]nutritionsource.hsph.harvard.edu

Dietary linoleic acid and risk of coronary heart disease • The Nutrition Source

[11]nutritionsource.hsph.harvard.edu

Coverage

Nutrients

FoodCompass

94.1

Version

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