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Calories in Sunflower Seeds

Sunflower seeds are black or grayish- green in colour with shells. Sunflower seeds are the main source of polyunsaturated oils. Sunflower seeds are a good source of Vitamin E, proteins and low carbohydrates. Sunflower seeds are also known to help calm nerves; muscles and blood vessels. They are considered as ideal crunchy snacks that offer a wide variety of nutrients to keep the body active for hours.

Sunflower seeds are rich in unsaturated fats, fiber, minerals, vitamins, protein and phytochemicals.
The sunflower seeds nutrients density is also recognized by the US Dietary Guidelines.  Vitamin E rich foods such as sunflower seeds are known to reduce risks from stroke and heart disorders. The versatility of sunflower seeds allow it to be consumed as addition to crunchy salads, sprouts, breads, smoothies and also used as dressings. The nutty flavour can also add an interesting twist to regular fare. The RDA for sunflower seeds range from1.3-1.5 gm per day and overeating can have undesirable effects on health.

How Many Calories in Sunflower Seeds

How many calories in sunflower seeds is an important question to ask before including it as part of a diet. The nutrition and calorie details of sunflower seeds are: 
  • Fat content (lipids) (grams per 100g) 49.57
  • Ash content (grams per 100g) 3.53
  • Carbohydrate content (grams per 100g) 18.76
  • Protein content (grams per 100g) 22.78
  • Dietary Fiber content (grams per 100g) 10.5
  • Sugar content (grams per 100g) 2.62
  • Water content (grams per 100g) 5.36
  • Calorie content of Food (kcals per 100g/3.5oz) 570

Calories count of sunflower seeds also vary according to the type of intake. Sunflower seeds can be roasted, salted, dried or toasted. A quarter cup of sunflower seeds with shell (roasted and salted) has about 60 calories, while an ounce of dried raw sunflower seeds can have about 162 calories.

The nutritional analysis suggests that it is low in sodium and sugar and high in manganese, magnesium, phosphorus, selenium, thiamine, Vitamin B6 and has no cholesterols. The nutrients in sunflower seeds are known to promote healthy teeth, but excessive intake can also lead to tooth damage. Unwanted weight gain is another disadvantage associated with excessive intake of sunflower seeds. Sunflower seeds calories can hamper a healthy diet routine only due to excessive intake.

Submitted on January 16, 2014