Seeds, sunflower seed kernels from shell
Category: Nut & Seed Products Method: Dry Roasted Characteristics: With Salt Added
Nutrition Highlights
Serving Size
Calories
698
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 574 (82.2%) |
| Protein | 99 (14.2%) |
| Carbohydrate | 78 (11.2%) |
| Total | 698 (100%) |
Serving: 1 cup [128g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 64 (49.8%) |
| Protein | 25 (19.3%) |
| Carbohydrate | 20 (15.3%) |
| Ash | 18 (14.4%) |
| Water | 1.5 (1.2%) |
| Total | 128 (100%) |
Serving: 1 cup [128g]
Benefits
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High in vitamin E which acts as an antioxidant and protects cells from damage
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Rich source of magnesium which is important for bone health and muscle function
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Contain fiber which aids digestion and makes you feel full for longer
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Good source of plant-based protein to support muscle growth and repair
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Provide energy through healthy fats and calories to fuel your day
Risks
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High in calories and fat. Eating too many could contribute to weight gain
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High in sodium due to added salt. Could raise blood pressure in some individuals
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Contains phytic acid which can reduce absorption of minerals like iron and zinc
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May cause allergic reactions in individuals with seed or nut allergies
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Roasting process could create acrylamide, a potential carcinogen, in some batches depending on roasting conditions and temperatures used
Additional Information
Seeds, specifically sunflower seed kernels from shell, dry roasted, with salt added, are a popular snack enjoyed by many due to their crunchy texture and delicious flavor. These seeds offer several nutritional benefits, but it is important to be mindful of their potential risks as well.
Nutritional Benefits:
1. Excellent Source of Healthy Fats: Sunflower seeds are rich in monounsaturated and polyunsaturated fats, including omega-6 fatty acids. These fats are essential for various bodily functions, including hormone production, brain health, and inflammation regulation.
2. High in Protein: Sunflower seeds are a good plant-based source of protein, containing approximately 21 grams per 100 grams. Protein is vital for muscle growth, tissue repair, and the production of enzymes and hormones.
3. Rich in Vitamins and Minerals: Sunflower seeds are a good source of several essential vitamins and minerals. They provide significant amounts of vitamin E, which acts as an antioxidant, protecting cells from damage. Additionally, they contain magnesium, which supports bone health, and selenium, an important mineral for immune function.
4. Fiber Content: These seeds are a good source of dietary fiber, providing around 8 grams per 100 grams. Fiber aids in digestion, helps maintain bowel regularity, and may reduce the risk of certain chronic diseases, such as heart disease and type 2 diabetes.
5. Antioxidant Properties: Sunflower seeds contain various antioxidants, including vitamin E and selenium. Antioxidants help protect cells from oxidative stress, which is linked to chronic diseases like cancer and heart disease.
Risks:
1. High Caloric Density: While sunflower seeds offer numerous health benefits, they are also calorie-dense. Consuming large quantities without considering portion sizes may contribute to weight gain or hinder weight loss efforts. Moderation is key when enjoying these seeds.
2. Sodium Content: The addition of salt during the roasting process increases the sodium content of sunflower seeds. Excessive sodium intake can lead to high blood pressure and an increased risk of cardiovascular disease. Individuals with hypertension or other health conditions requiring a low-sodium diet should be cautious when consuming salted sunflower seeds.
3. Potential Allergies: Sunflower seeds are considered a common allergen, although allergies to them are relatively rare compared to other nuts and seeds. Individuals with known seed or nut allergies should exercise caution and consult with a healthcare professional before consuming sunflower seeds.
4. Omega-6 to Omega-3 Ratio: While omega-6 fatty acids are essential, the Western diet often contains an imbalance between omega-6 and omega-3 fatty acids. Sunflower seeds are high in omega-6 fatty acids, and consuming them excessively without sufficient omega-3 sources may contribute to an unfavorable ratio. A balanced intake of both fatty acids is crucial for optimal health.
In conclusion, sunflower seed kernels, dry roasted with salt added, offer several nutritional benefits, including healthy fats, protein, vitamins, minerals, and fiber. However, it is important to be mindful of their high caloric density, sodium content, potential allergies, and the need for a balanced intake of omega-6 and omega-3 fatty acids. Enjoying these seeds in moderation as part of a well-rounded diet can contribute to a healthy lifestyle.