Sunflower Seeds in Shell: A Nutrient-Rich Snack for Health

Sunflower Seeds In Shell Nutrition Facts

Sunflower seeds, wrapped in a tough shell, are known as nutritional kernels with many health advantages. These little powerful seeds are not only a tasty snack, but they are also high in nutritious content. Sunflower seeds with shells provide various health benefits, ranging from important vitamins and minerals to heart-healthy fats, making them an ideal addition to your diet. They are high in key nutrients and provide numerous health advantages. In this article, we’ll look at the sunflower seeds in shell nutrition facts and how they can help you have a healthier diet. Korosh Foods Company is a Dried fruit bulk wholesale and various dates such as Pyarom dates. Please refer to Korosh Foods website.

sunflower seeds in shell nutrition facts

Nutritional Composition of Shelled Sunflower Seeds

Sunflower seeds are high in important nutrients which makes them a healthy snack option. These seeds are high in healthful fats, with monounsaturated and polyunsaturated fats dominating. Furthermore, sunflower seeds are high in protein, making them an excellent choice for people wishing to increase their protein intake. A single amount of sunflower seeds contains dietary fiber, which helps digestion and promotes a sensation of fullness. Generally, sunflower seeds in shell nutrition facts include:


  • Caloric Content and Energy Boost

Sunflower seeds in shell are a high-calorie food, with 584 kilocalories for 100 grams. As a result, they are a wonderful source of energy and an ideal snack for people searching for a quick and nutritional source throughout the day.

  • Protein Powerhouse

The high protein content of sunflower seeds is one of their most notable qualities. Plant-based diets can benefit greatly from consuming these seeds, as they provide 19.33 kcal of protein per 100 grams. Sunflower seeds are a practical and nutrient-dense source of protein, especially for vegetarians and vegans, because protein is necessary for the maintenance and repair of muscles.

  • Healthy Fats Profile

Sunflower seeds have a total fat level of 51.46 grams per 100 grams, which is a balanced fat amount. This contains 18.527 g of monounsaturated fat, 23.137 g of polyunsaturated fat, and 4.455 g of saturated fat. These heart-healthy fats are essential for preserving general health and heart health.

  • Carbohydrates and Dietary Fiber

Twenty grams of carbohydrates per 100 grams of sunflower seeds make them a persistent source of energy. The 8.6 grams of dietary fiber in the seeds also support healthy digestion and satiety, both of which can help with weight management.


read more: The Power Of Sunflower Seeds: Benefits For Men’s Health


  • Mineral Richness

As a snack high in minerals, sunflower seeds provide a good source of many important minerals. In addition to calcium (78 mg), protein (19.33 kcal), iron (5.25 mg), magnesium (325 mg), phosphorus (660 mg), potassium (645 mg), sodium (9 mg), and zinc (5.56 mg) in 100 grams of these seeds, these nutrients also assist immune system support, energy metabolism, and bone health.

  • Vitamin Boost

Sunflower seeds are a strong source of many vitamins in addition to minerals. The following nutrients support general health and well-being:

vitamin C (1.4 mg), thiamine (B1, 1.48 mg), riboflavin (B2, 0.355 mg), niacin (B3, 8.335 mg), pantothenic acid (B5, 1.13 mg), vitamin B6 (1.35 mg), folate (B9, 227 mcg), vitamin E (35.17 mg), and vitamin K (1.9 mcg).

  • Rich in Vitamin E

Sunflower seeds are a nutrient-dense diet that offers a variety of vitamins and minerals essential for good health. Vitamin E, a powerful antioxidant that protects cells from oxidative stress, is a lot in these seeds. Vitamin E is also beneficial to skin health since it creates a youthful appearance. Sunflower seeds are rich in magnesium, selenium, and B vitamins, which aid in neuron function, immunological support, and energy metabolism

  • Antioxidant Properties:

The high vitamin E content in sunflower seeds provides antioxidant properties, helping to neutralize free radicals in the body. Antioxidants play a crucial role in reducing oxidative stress and inflammation, contributing to the prevention of chronic diseases. To prepare all kinds of food products in bulk, such as dates،  Piarom dates , kebabs, etc., visit the Cyrus Foods website.

Summary of Sunflower Seeds in Shell Nutrition Facts


  • Calcium: 78 mg
  • Iron: 5.25 mg
  • Magnesium: 325 mg
  • Phosphorus: 660 mg
  • Potassium: 645 mg
  • Sodium: 9 mg
  • Zinc: 5.56 mg

 Understanding The Nutritional Value Of Sunflower Seeds


  • Vitamin C: 1.4 mg
  • Thiamine (B1): 1.48 mg
  • Riboflavin (B2): 0.355 mg
  • Niacin (B3): 8.335 mg
  • Pantothenic acid (B5): 1.13 mg
  • Vitamin B6: 1.35 mg
  • Folate (B9): 227 mcg
  • Vitamin E: 35.17 mg
  • Vitamin K: 1.9 mc
Sunflower seeds in shell nutrition facts provide countless health benefits that make them a popular choice among health-conscious individuals. These tiny seeds contain different amounts of vitamins and minerals.

Sunflower Seeds In Shell Nutrition Facts

6 Ways Sunflower Seeds Boost Your Well-being

Here are 6 ways that sunflower seeds in shell nutrition facts benefit overall health:

  1. Encouraging Heart Wellness:

Rich in heart-healthy monounsaturated and polyunsaturated fats that promote cardiovascular health are sunflower seeds.

  1. Magnesium’s Role in Strong Bone:

These seeds, which are high in magnesium, strengthen bones and complement calcium.

  1. Vitamin E for Skin Nurturing:

Vitamin E from sunflower seeds can nourish your skin and give you a brighter skin and appearance.

  1. Increasing Immune System:

Zinc is one of the important minerals that strengthens your immune system and improves your general health.

  1. Help with Weight Management:

Sunflower seeds’ combination of fiber and protein makes you feel fuller for longer, which helps with weight management.

  1. Using the Power of Antioxidants:

Strong antioxidants included in sunflower seeds help your body fight oxidative stress by providing a natural defense.

Getting To Know Medicinal Uses Of Sunflower Seeds


Sunflower seeds in shell nutrition facts are numerous. Sunflower seeds are a crucial part of a healthy diet since they offer a multitude of nutritional benefits. These seeds provide a good supply of healthy fats and protein, but they also include important vitamins and minerals that can help avoid some chronic diseases and improve general health. Sunflower seeds in shells are a tasty and nutritious option for anybody looking for a tasty approach to boost their health, whether they are eaten as a snack on their own or added to a variety of cuisines. But moderation is key, just as with any food, and those with particular nutritional needs should speak with a nutritionist for guidance.

Buying High-quality Sunflower Seeds from Kourosh Foods

Kourosh Foods Company provides an unparalleled snacking experience through its commitment to providing sunflower seeds with different flavors. Severe quality control measures ensure that each pack maintains freshness and taste until it is delivered to customers in different parts of the world. KouroshFoods recognizes the nutritional impact of sunflower seeds, offering high-quality seeds that not only delight the taste but also contribute to a wholesome diet. Call us today to place your order and have fresh and yummy sunflower seeds.

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