Seeds, sunflower seed kernels
Category: Nut & Seed Products Method: Oil Roasted Characteristics: Without Salt
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 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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High in unsaturated fats which can help lower LDL cholesterol levels when consumed in moderation
Risks
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High in calories. 100g of sunflower seed kernels contains around 580 calories which can lead to weight gain if consumed in excess
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High in fat. They are high in both polyunsaturated and monounsaturated fats which are considered healthy fats but can contribute to weight gain if overconsumed
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May cause allergic reactions in some people. Sunflower seeds are one of the top food allergens
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May cause digestive issues. The hard outer shell can be difficult to digest and cause constipation, bloating or gas in some people
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May affect blood sugar levels. The high fat and calorie content with minimal protein or fiber can cause a spike in blood sugar levels followed by a crash for people with diabetes or prediabetes
Additional Information
Sunflower seed kernels are a nutritious and versatile food that offers numerous health benefits. When consumed in their oil-roasted form without added salt, they provide a rich source of essential nutrients and can be a valuable addition to a balanced diet. However, it is important to be aware of potential risks associated with excessive consumption or allergies.
Nutritional Benefits:
1. Excellent source of healthy fats: Sunflower seed kernels are abundant in polyunsaturated fats, particularly omega-6 fatty acids. These fats are essential for the body as they help maintain healthy cell membranes, support brain function, and aid in the absorption of fat-soluble vitamins.
2. Rich in protein: These seeds are a plant-based protein powerhouse, containing all essential amino acids required for proper bodily functions. Including sunflower seed kernels in your diet can contribute to muscle growth, tissue repair, and overall maintenance of body structures.
3. High in fiber: Sunflower seed kernels are a good source of dietary fiber. Fiber plays a vital role in maintaining a healthy digestive system, regulating blood sugar levels, and promoting satiety, which can aid in weight management.
4. Packed with vitamins and minerals: These seeds are a great source of vitamin E, an antioxidant that protects cells from damage caused by free radicals. Additionally, they provide essential minerals such as magnesium, selenium, and copper, which are involved in various physiological processes like bone health, immune function, and energy production.
Risks and Considerations:
1. Caloric density: While sunflower seed kernels are nutrient-dense, they are also high in calories. Therefore, individuals who are watching their weight or have specific caloric requirements should consume them in moderation to avoid excessive calorie intake.
2. Allergies: Some individuals may have an allergic reaction to sunflower seeds. Allergy symptoms can range from mild to severe and may include itching, swelling, difficulty breathing, or anaphylaxis. If you experience any adverse reactions after consuming sunflower seed kernels, it is crucial to seek medical attention.
3. Omega-6 to omega-3 ratio: Although omega-6 fatty acids are essential, an imbalance in the ratio of omega-6 to omega-3 fats can contribute to inflammation in the body. It is important to maintain a balanced intake of both types of fatty acids by incorporating omega-3-rich foods such as fatty fish, flaxseeds, or chia seeds into your diet.
4. Sodium content: While the specified product is without added salt, individuals with specific dietary restrictions, such as those on a low-sodium diet, should still be mindful of the sodium content present naturally in sunflower seed kernels.
In conclusion, sunflower seed kernels, oil roasted without salt, offer numerous nutritional benefits. They are a great source of healthy fats, protein, fiber, vitamins, and minerals. However, it is important to consume them in moderation, be aware of potential allergies, maintain a balanced omega-6 to omega-3 ratio, and consider any dietary restrictions or sensitivities. Incorporating sunflower seed kernels into a well-rounded diet can contribute to overall health and well-being.