Seeds, sunflower seed kernels
Category: Nut & Seed Products Method: Oil Roasted Characteristics: With Salt Added
Nutrition Highlights
Serving Size
Calories
800
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 | 623 (77.9%) |
| Carbohydrate | 124 (15.5%) |
| Protein | 109 (13.6%) |
| Total | 800 (100%) |
Serving: 1 cup [135g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 69 (51.3%) |
| Carbohydrate | 31 (22.9%) |
| Protein | 27 (20.1%) |
| Ash | 5.7 (4.2%) |
| Water | 2.1 (1.5%) |
| Total | 135 (100%) |
Serving: 1 cup [135g]
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 plant compounds called phytosterols that help lower cholesterol
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Good source of fiber, protein and unsaturated fats which aid digestion and heart health
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Adding salt enhances the flavor but keep consumption in moderation for those watching sodium intake
Risks
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High in calories and fat. Eating too many can contribute to weight gain
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High in sodium due to added salt. Can negatively impact blood pressure control for some individuals
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May contain aflatoxins which are toxic and carcinogenic depending on growing and storage conditions of sunflower seeds
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Can cause allergic reactions in individuals with seed or nut allergies
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Eating too many at once may cause choking if not chewed properly
Additional Information
Sunflower seed kernels are a popular snack known for their crunchy texture and delicious taste. When consumed in moderation, they can provide various nutritional benefits. However, it is important to be aware of the potential risks associated with certain aspects of this specific product, such as the addition of salt.
Nutritional Benefits:
1. Excellent Source of Healthy Fats: Sunflower seed kernels are rich in monounsaturated and polyunsaturated fats, particularly omega-6 fatty acids. These fats are essential for maintaining healthy cell membranes, supporting brain function, and reducing the risk of heart disease.
2. Protein Powerhouse: Sunflower seeds are a good source of plant-based protein, making them an excellent addition to vegetarian or vegan diets. Protein is essential for building and repairing tissues, supporting immune function, and maintaining healthy hair, skin, and nails.
3. Vitamin E: These seeds are packed with vitamin E, a potent antioxidant that helps protect our cells from damage caused by harmful free radicals. Vitamin E also plays a crucial role in maintaining a healthy immune system and supporting skin health.
4. Minerals: Sunflower seed kernels are a good source of minerals such as magnesium, phosphorus, and selenium. Magnesium is involved in over 300 enzymatic reactions in the body and is essential for maintaining normal nerve and muscle function. Phosphorus is necessary for strong bones and teeth, while selenium acts as an antioxidant and supports thyroid function.
5. Fiber: Sunflower seeds contain dietary fiber, which aids in digestion, promotes feelings of fullness, and helps regulate blood sugar levels. Adequate fiber intake is also associated with a reduced risk of various chronic diseases, including heart disease and type 2 diabetes.
Potential Risks:
1. High Sodium Content: The addition of salt to roasted sunflower seed kernels can significantly increase their sodium content. Excessive sodium intake is linked to high blood pressure, which increases the risk of heart disease and stroke. It is essential to consume salted sunflower seeds in moderation and be mindful of your overall sodium intake from other sources.
2. Caloric Density: Sunflower seed kernels, especially when roasted and salted, can be calorie-dense. While they provide essential nutrients, consuming them in excess can contribute to weight gain. Portion control is crucial to enjoy the nutritional benefits without exceeding your daily calorie needs.
3. Allergies: Sunflower seeds are known allergens, although allergies are relatively rare. If you have a known seed or nut allergy, it is important to avoid sunflower seeds and products containing them to prevent allergic reactions.
In conclusion, sunflower seed kernels offer several nutritional benefits, including healthy fats, protein, vitamin E, minerals, and fiber. However, it is important to be mindful of the potential risks associated with salted varieties, such as high sodium content and caloric density. Moderation is key when enjoying this delicious snack to maintain a balanced and healthy diet.