Calories in Sunflower seeds

Sunflower seeds are a popular snack and ingredient, known for their rich nutritional profile and numerous health benefits. This article explores the nutritional content of a 28-gram serving of sunflower seeds, focusing on its carbohydrate and fiber content, vitamins and minerals, other beneficial compounds, health benefits, and foods with equivalent calorie content.

Nutrition Facts

A 28-gram serving of sunflower seeds provides a dense source of essential nutrients. Here’s a detailed breakdown:

• Calories: Approximately 163
• Total Fat: 14 grams (22% Daily Value)
  • Saturated Fat: 1.5 grams (8% Daily Value)
  • Polyunsaturated Fat: 9 grams
  • Monounsaturated Fat: 3 grams
• Cholesterol: 0 mg (0% Daily Value)
• Sodium: 2 mg (0% Daily Value)
• Total Carbohydrates: 6.8 grams (2% Daily Value)
  • Dietary Fiber: 3.1 grams (12% Daily Value)
  • Sugars: 0.8 grams
• Protein: 5.5 grams
• Vitamin E: 9.6 mg (48% Daily Value)
• Vitamin B6: 0.3 mg (15% Daily Value)
• Folate: 67 mcg (17% Daily Value)
• Magnesium: 37 mg (9% Daily Value)
• Phosphorus: 230 mg (23% Daily Value)
• Selenium: 18.6 mcg (27% Daily Value)
• Potassium: 188 mg (5% Daily Value)

Carbohydrates

Sunflower seeds contain 6.8 grams of carbohydrates per 28-gram serving. These carbohydrates include dietary fiber (3.1 grams) and sugars (0.8 grams). The fiber content helps to regulate blood sugar levels and supports digestive health.

Fiber

With 3.1 grams of dietary fiber per serving, sunflower seeds are an excellent source of fiber. Dietary fiber promotes healthy digestion, regular bowel movements, helps control blood sugar levels, and supports heart health by lowering cholesterol levels.

Vitamins and Minerals

Sunflower seeds are a rich source of several essential vitamins and minerals:

• Vitamin E: An antioxidant that helps protect cells from damage and supports immune function.
• Vitamin B6: Important for brain health and metabolism.
• Folate: Vital for DNA synthesis and repair, crucial during periods of rapid growth such as pregnancy.
• Magnesium: Supports muscle and nerve function, blood sugar control, and blood pressure regulation.
• Phosphorus: Essential for healthy bones and teeth, and involved in energy metabolism.
• Selenium: An antioxidant that helps protect cells from oxidative stress.
• Potassium: Helps regulate blood pressure, fluid balance, and muscle contractions.

Other Plant Compounds

Sunflower seeds contain various beneficial plant compounds, including:

• Phytosterols: Plant-based compounds that can help reduce cholesterol absorption in the intestines.
• Phenolic acids: Antioxidants that help protect the body from oxidative stress and inflammation.
• Tryptophan: An amino acid that plays a role in the production of serotonin, which can improve mood and promote better sleep.

Health Benefits

The rich nutritional profile of sunflower seeds translates into several health benefits:

• Heart Health: The healthy fats, particularly polyunsaturated fats and phytosterols, support heart health by lowering cholesterol levels and reducing the risk of heart disease.
• Skin Health: High in vitamin E, sunflower seeds help protect the skin from oxidative damage and maintain a healthy complexion.
• Bone Health: Magnesium and phosphorus contribute to maintaining strong and healthy bones.
• Immune Support: Selenium and vitamin E boost the immune system, helping the body fend off infections.
• Digestive Health: The high fiber content promotes healthy digestion and regular bowel movements.
• Mood Improvement: Tryptophan can help improve mood and promote better sleep by increasing serotonin levels in the brain.

Foods with Calorie Content Equivalent

To understand the calorie content of sunflower seeds, here are some foods with a similar calorie count (approximately 163 calories):

• 1 medium-sized apple (about 182 grams)
• 1 medium banana (about 118 grams)
• 1 slice of whole wheat bread (about 28 grams)
• 1 cup of cooked quinoa (about 185 grams)
• 1 tablespoon of peanut butter (about 16 grams)

These comparisons highlight how a serving of sunflower seeds can fit into a balanced diet while providing significant nutritional benefits.

Conclusion

A 28-gram serving of sunflower seeds contains approximately 163 calories and offers a rich source of healthy fats, protein, essential vitamins, and minerals. The high content of vitamin E, magnesium, phosphorus, and other beneficial compounds makes sunflower seeds a nutritious addition to a variety of dishes. Including sunflower seeds in your diet can support heart health, skin health, bone health, immune function, digestive health, and overall well-being, making them a valuable component of a balanced diet.