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Sunflower Seeds — Nutrition & Culinary Profile

Sunflower seeds offer a mild, nutty flavor and a satisfyingly firm, crunchy texture. They are incredibly versatile in the kitchen, perfect for toasting to enhance their earthy aroma, tossing into salads, or blending into creamy seed butters.

Calories584kcal

Protein20.78g

Fat51.46g

Carbohydrates20g

Fiber8.6g

Sugar2.62g

Density0.6g/ml

Portion28g

Shelf life180days

Vitamins

A0.02mg

C1.4mg

D0mg

E35.17mg

K2.7mg

B11.48mg

B20.36mg

B38.34mg

B51.13mg

B61.35mg

B90.23mg

B120mg

Minerals

Calcium78mg

Iron5.25mg

Magnesium325mg

Phosphorus660mg

Potassium645mg

Sodium9mg

Zinc5mg

Selenium53mg

Culinary profile

sweetness2

acidity1

bitterness2

umami4

aroma6

texturecrunchy

Properties

glycemic index20

glycemic load3

ph6.2

water activity0.4

Diets

✓ vegan✓ vegetarian✓ keto✓ paleo✓ gluten free✓ mediterranean✓ low carb

Processing states

raw

Fresh, unprocessed ingredient. Store refrigerated.

584 kcal4°C4320 hrs

boiled

Cooked in boiling water. Softer texture, some nutrient loss to water.

595.68 kcal4°C48 hrs

steamed

Steamed. Minimal nutrient loss, retains natural texture.

584 kcal4°C48 hrs

baked

Oven-baked. Moderate water loss, flavour concentration.

613.2 kcal4°C48 hrs

grilled

Grilled over high heat. Fat drips off, smoky flavour.

613.2 kcal4°C24 hrs

fried

Pan-fried or deep-fried in oil. Higher fat and calorie content.

642.4 kcal4°C24 hrs

smoked

Smoked. Extended shelf life, concentrated flavour, lower moisture.

642.4 kcal4°C168 hrs

frozen

Frozen at -18°C. Nutrition virtually unchanged. Thaw before use.

584 kcal-18°C2160 hrs

dried

Dried/dehydrated. Highly concentrated nutrients. Rehydrate before cooking.

595.68 kcal20°C4320 hrs

pickled

Pickled in brine or vinegar. Acidic taste, extended shelf life.

601.52 kcal4°C720 hrs

Best pairings

Honey8.3 / 10

Spinach8.2 / 10

Olive oil8.1 / 10

Garlic8.0 / 10

Lemon8.0 / 10