Home/Snacks/Barbecue Sunflower Seeds
Back to Home
Barbecue Sunflower Seeds
Snacks
Nutri-ScoreA

Barbecue Sunflower Seeds

Helianthus annuus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Barbecue Sunflower Seeds provides 580 kcal, 21g of protein, 19g of carbohydrates, and 8.6g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Barbecue sunflower seeds are a popular snack known for their crunchy texture and savory flavor, often enjoyed for their nutritional benefits and high protein content.

Also known as:
BBQ sunflower seedsGrilled sunflower seeds
Scientific NameHelianthus annuus
Region of OriginUnited States
Popular Comparisons:
Barbecue Sunflower SeedsBarbecue Sunflower SeedsVSAcai BowlAcai BowlBarbecue Sunflower SeedsBarbecue Sunflower SeedsVSAir-Popped Apple ChipsAir-Popped Apple ChipsBarbecue Sunflower SeedsBarbecue Sunflower SeedsVSAir-Popped Banana ChipsAir-Popped Banana ChipsBarbecue Sunflower SeedsBarbecue Sunflower SeedsVSAir-Popped Beef JerkyAir-Popped Beef JerkyBarbecue Sunflower SeedsBarbecue Sunflower SeedsVSAir-Popped Beet ChipsAir-Popped Beet ChipsBarbecue Sunflower SeedsBarbecue Sunflower SeedsVSAir-Popped Blueberry ChipsAir-Popped Blueberry ChipsBarbecue Sunflower SeedsBarbecue Sunflower SeedsVSAir-Popped Cacao NibsAir-Popped Cacao NibsBarbecue Sunflower SeedsBarbecue Sunflower SeedsVSAir-Popped Cassava ChipsAir-Popped Cassava ChipsBarbecue Sunflower SeedsBarbecue Sunflower SeedsVSAir-Popped CrackersAir-Popped CrackersBarbecue Sunflower SeedsBarbecue Sunflower SeedsVSAir-Popped Dark ChocolateAir-Popped Dark Chocolate

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories580 kcal
Water
5%
Fiber8.6g
Total89.0g
Protein
21g(24%)
Fats
49g(55%)
Carbohydrates
19g(21%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin E35.17 mg (234%)
Vitamin b1 (thiamine)1.48 mg (123%)
Vitamin b2 (riboflavin)0.35 mg (27%)
Vitamin b3 (niacin)8.33 mg (52%)
Vitamin b5 (pantothenic acid)1.13 mg (23%)
Vitamin b6 (pyridoxine)0.79 mg (61%)
Vitamins with less than 2% DV
Vitamin A: 0 µgVitamin C: 1 mgVitamin D: 0 µgVitamin K: 0 µgFolate: 0 µgVitamin B12: 0 µgCholine: 0 mg

Minerals

Major Source (≥ 2% DV)
Calcium78 mg (6%)
Iron5 mg (28%)
Magnesium325 mg (77%)
Phosphorus660 mg (94%)
Potassium645 mg (14%)
Zinc5 mg (45%)
Copper1.8 mg (90%)
Manganese1.9 mg (83%)
Selenium53 µg (96%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in healthy fats, particularly polyunsaturated fats, which can support heart health and reduce inflammation.
✓High in vitamin E and selenium, both of which are powerful antioxidants that help protect cells from oxidative stress.

Possible Risks & Side Effects

!Excessive consumption may lead to high calorie intake, which can contribute to weight gain. Moderation is key.

How to Prepare & Consume

Best enjoyed roasted and lightly salted, they can also be added to salads, granola, or trail mixes for added crunch.

Smart Selection & Storage

How to Select

Choose seeds that are plump and have a uniform color. Avoid those that are shriveled or have an off smell.

How to Store

Store in an airtight container in a cool, dark place to prevent rancidity.

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties
AntioxidantAnti-inflammatory
Main Applications
•Snack food
•Nutritional supplement
Bioactive Compounds
Lignans

Compounds that may help reduce cholesterol levels and improve heart health.

How to Consume
RoastedRawIn saladsAs a topping
Did you know?

"Sunflower seeds were first cultivated by Native Americans and have been a staple food for centuries."

Myths vs Realities

MythSunflower seeds are fattening.
RealityWhile they are calorie-dense, they contain healthy fats that can aid in weight management when consumed in moderation.
MythAll sunflower seeds are the same.
RealityDifferent varieties exist, and flavored options like barbecue can have added sodium and preservatives.
MythSunflower seeds are not nutritious.
RealityThey are packed with nutrients, including protein, healthy fats, vitamins, and minerals.

Healthy Recipes

Barbecue Sunflower Seed Energy Bites

These no-bake energy bites combine the crunch of barbecue sunflower seeds with oats and honey for a nutritious snack packed with protein and fiber.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup barbecue sunflower seeds
  • 1/3 cup honey
  • 1/4 cup almond butter
  • 1/2 tsp vanilla extract
Instructions
  1. 1. In a large bowl, mix together the rolled oats, barbecue sunflower seeds, honey, almond butter, and vanilla extract until well combined.
  2. 2. Roll the mixture into small balls, about 1 inch in diameter.
  3. 3. Place the energy bites on a baking sheet and refrigerate for at least 30 minutes before serving.

Barbecue Sunflower Seed Salad

This vibrant salad features fresh greens topped with barbecue sunflower seeds, cherry tomatoes, and a zesty lemon vinaigrette for a refreshing meal.

Ingredients
  • 4 cups mixed salad greens
  • 1 cup cherry tomatoes, halved
  • 1/2 cup barbecue sunflower seeds
  • 1/4 cup olive oil
  • 2 tbsp lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the mixed salad greens and cherry tomatoes.
  2. 2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and top with barbecue sunflower seeds before serving.

Barbecue Sunflower Seed Crusted Chicken

This baked chicken dish features a crunchy barbecue sunflower seed crust, providing a flavorful and healthy alternative to traditional breading.

Ingredients
  • 4 chicken breasts
  • 1 cup barbecue sunflower seeds, crushed
  • 1/2 cup whole wheat flour
  • 2 eggs, beaten
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
  2. 2. Season the chicken breasts with salt and pepper, then dredge in flour, dip in beaten eggs, and coat with crushed barbecue sunflower seeds.
  3. 3. Place the coated chicken on the baking sheet and bake for 25-30 minutes, or until cooked through and golden brown.

Barbecue Sunflower Seed Veggie Burgers

These hearty veggie burgers are packed with protein from beans and barbecue sunflower seeds, making them a delicious and filling meal option.

Ingredients
  • 1 can black beans, drained and rinsed
  • 1/2 cup barbecue sunflower seeds
  • 1/2 cup breadcrumbs
  • 1/4 cup chopped onion
  • 1 tsp cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mash the black beans until mostly smooth, then mix in the barbecue sunflower seeds, breadcrumbs, onion, cumin, salt, and pepper.
  2. 2. Form the mixture into patties and refrigerate for 30 minutes.
  3. 3. Cook the patties on a skillet over medium heat for 5-7 minutes on each side, or until golden brown.

Barbecue Sunflower Seed Trail Mix

This easy trail mix combines barbecue sunflower seeds with nuts and dried fruits for a perfect on-the-go snack that’s both nutritious and satisfying.

Ingredients
  • 1 cup barbecue sunflower seeds
  • 1/2 cup almonds
  • 1/2 cup dried cranberries
  • 1/2 cup pumpkin seeds
Instructions
  1. 1. In a large mixing bowl, combine the barbecue sunflower seeds, almonds, dried cranberries, and pumpkin seeds.
  2. 2. Toss the mixture until evenly distributed.
  3. 3. Store in an airtight container for a quick and healthy snack anytime.

Barbecue Sunflower Seed Hummus

This unique twist on classic hummus incorporates barbecue sunflower seeds for a smoky flavor that pairs perfectly with fresh veggies or pita chips.

Ingredients
  • 1 can chickpeas, drained and rinsed
  • 1/2 cup barbecue sunflower seeds
  • 1/4 cup tahini
  • 2 tbsp olive oil
  • 2 tbsp lemon juice
  • Salt to taste
Instructions
  1. 1. In a food processor, combine the chickpeas, barbecue sunflower seeds, tahini, olive oil, lemon juice, and salt.
  2. 2. Blend until smooth, adding water as needed to reach desired consistency.
  3. 3. Serve with fresh vegetables or pita chips.

Barbecue Sunflower Seed Granola

This homemade granola features barbecue sunflower seeds, oats, and honey, making it a perfect topping for yogurt or a nutritious breakfast option.

Ingredients
  • 2 cups rolled oats
  • 1 cup barbecue sunflower seeds
  • 1/2 cup honey
  • 1/4 cup coconut oil
  • 1/2 tsp cinnamon
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. 2. In a large bowl, mix together the rolled oats, barbecue sunflower seeds, honey, melted coconut oil, and cinnamon.
  3. 3. Spread the mixture evenly on the baking sheet and bake for 20-25 minutes, stirring halfway through, until golden brown.

Barbecue Sunflower Seed Stuffed Bell Peppers

These colorful bell peppers are stuffed with a savory mixture of quinoa, barbecue sunflower seeds, and vegetables for a wholesome and filling meal.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked quinoa
  • 1/2 cup barbecue sunflower seeds
  • 1 cup diced tomatoes
  • 1/2 cup chopped onion
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and arrange the halved bell peppers in a baking dish.
  2. 2. In a bowl, mix together the cooked quinoa, barbecue sunflower seeds, diced tomatoes, onion, salt, and pepper.
  3. 3. Stuff the mixture into the halved bell peppers and bake for 25-30 minutes until the peppers are tender.

Barbecue Sunflower Seed Dip

This creamy dip blends barbecue sunflower seeds with Greek yogurt and spices, making it a delicious and healthy option for parties or snacks.

Ingredients
  • 1 cup barbecue sunflower seeds
  • 1 cup Greek yogurt
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • Salt and pepper to taste
Instructions
  1. 1. In a food processor, combine the barbecue sunflower seeds, Greek yogurt, garlic powder, onion powder, salt, and pepper.
  2. 2. Blend until smooth and creamy, adjusting seasoning as needed.
  3. 3. Serve with fresh vegetables or whole grain crackers.

Barbecue Sunflower Seed Chocolate Bark

This indulgent yet healthy chocolate bark combines dark chocolate with barbecue sunflower seeds for a sweet and crunchy treat.

Ingredients
  • 8 oz dark chocolate, chopped
  • 1/2 cup barbecue sunflower seeds
  • 1/4 cup dried fruit (optional)
Instructions
  1. 1. Melt the dark chocolate in a microwave or double boiler until smooth.
  2. 2. Stir in the barbecue sunflower seeds and dried fruit if using.
  3. 3. Spread the mixture onto a parchment-lined baking sheet and refrigerate until set, then break into pieces.

Frequently Asked Questions (FAQ)

Are barbecue sunflower seeds healthy?

Yes, they are a good source of healthy fats, protein, and essential vitamins and minerals.

How many calories are in barbecue sunflower seeds?

There are approximately 580 calories in 100 grams of barbecue sunflower seeds.

Can sunflower seeds help with weight loss?

In moderation, they can be part of a weight loss diet due to their protein and fiber content, which can promote satiety.

What nutrients are found in sunflower seeds?

They are rich in vitamin E, magnesium, selenium, and healthy fats.

Are there any allergens in sunflower seeds?

Sunflower seeds are generally safe but can cause allergic reactions in some individuals.

How should sunflower seeds be stored?

Store in a cool, dry place in an airtight container to maintain freshness.

Can I eat sunflower seeds every day?

Yes, but it's best to consume them in moderation as part of a balanced diet.

Do sunflower seeds contain gluten?

No, sunflower seeds are naturally gluten-free.

Related Superfoods
Abalone Fresh Abalone Acai Bowl
Comparisons
Barbecue Sunflower Seeds vs Acai Bowl Barbecue Sunflower Seeds vs Air-Popped Apple Chips Barbecue Sunflower Seeds vs Air-Popped Banana Chips
Nutrients
Protein in Barbecue Sunflower Seeds Calories in Barbecue Sunflower Seeds Vitamin-c in Barbecue Sunflower Seeds Magnesium in Barbecue Sunflower Seeds
Featured Guides
Health Benefits of Barbecue Sunflower Seeds Healthy Recipes with Barbecue Sunflower Seeds
Rankings
Snacks high in vitamin-e Snacks high in vitamin b1 (thiamine) Snacks low in carbohidratos Snacks low in índice glucémico