Sunflower seeds are appreciated for their nutritional properties: they have a high content of fatty acids and a good contribution of micronutrients, among many others, we highlight the B vitamins and vitamin E, antioxidants and mineral salts such as iron, zinc, phosphorus, magnesium and potassium.
Sunflower seeds, nutritional values.
Are sunflower seeds fattening?
It all depends on how much you eat. They are certainly not low in calories. 100 grams of sunflower seeds provide 584 kcal. Let’s see in detail the nutritional values of sunflower seeds.
- Calories: 584 kcal
- Carbohydrates: 20 g
- Fat: 51.46 g of which, saturated: 4.45 g, monounsaturated 18.52 g, Polyunsaturated 23.13 g
- Proteins: 20.78 g.
You can see the nutritional values of the micronutrients:
- Vitamin B1 (Thiamine): 1.48 mg.
- Vitamin B2 (Riboflavin): 0.355 mg.
- Vitamin B3 or Vitamin PP: 8,335 mg.
- Vitamin B9: 227 μg.
- Vitamin J or choline: 55.1 mg.
- Vitamin C: 1.4 mg.
- Vitamin E: 35.17 mg.
- Calcium: 78 mg.
- Magnesium: 325 mg.
- Iron: 5.25 mg.
- Phosphorus: 660 mg.
- Potassium: 645 mg.
- Sodium: 9 mg.
- Zinc: 5 mg.
Vitamin J or choline is little known, but it is an essential coenzyme for the creation of cell membranes. Regarding the fatty acid profile, the main one is linoleic acid.
Among the benefits of sunflower seeds, we highlight the contribution of phytosterols, compounds that help reduce blood cholesterol levels. After analyzing the nutritional properties of sunflower seeds, let’s move on to practice: how are sunflower seeds eaten?
How to eat sunflower seeds.
Sunflower seeds are very versatile in the kitchen. They can be used for salads but also rice dishes, vegetable-based dishes or soups.
They are great to use in making homemade bread or other baked goods, such as crackers or homemade bread sticks. They can also be simply grilled for a healthy snack or for breakfast, for both adults and children.
If they are not salty, they can be used to add to a fruit salad or to decorate a bowl of homemade ice cream.
Shelled sunflower seeds.
Here is a recipe for taking sunflower seeds without the shell.
Mix the naturally shelled sunflower seeds (preferably roasted) with different typical breakfast cereals and add them to the milk. Or you can also grind them into a powder that can be added to honey, resulting in an energetic and rich cream to spread on bread.
Roasted sunflower seeds.
To use, the shelled sunflower seeds must be roasted. How can they be roasted? Very simple.
Put a non-stick frying pan on the heat, heat it up and add a handful of sunflower seeds. Attention! All sunflower seeds should come into contact with the pan.
Lower the heat to a minimum and toast for a couple of minutes, “peeling” once, after the first sixty seconds. In practice, to roast the seeds you have to “cook” them in a non-stick frying pan for 2 minutes, “turning them over” halfway through cooking.
If you want to go one step further, you can grow your own sunflowers yourself.