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Raw Shelled Sunrose Seeds
Seeds
Nutri-ScoreA

Raw Shelled Sunrose Seeds

Helianthus annuus

Clinical Encyclopedia

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

Raw Shelled Sunrose Seeds provides 584 kcal, 20.8g of protein, 20g of carbohydrates, and 8.6g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Raw shelled sunrose seeds are nutrient-dense seeds known for their high content of healthy fats, protein, and essential vitamins and minerals. They are often consumed as a snack or added to various dishes for their crunchy texture and nutritional benefits.

Also known as:
Sunflower seedsHelianthus seeds
Scientific NameHelianthus annuus
Region of OriginUnited States
Popular Comparisons:
Raw Shelled Sunrose SeedsRaw Shelled Sunrose SeedsVSSweet Acorn NutSweet Acorn NutRaw Shelled Sunrose SeedsRaw Shelled Sunrose SeedsVSAcorn NutsAcorn NutsRaw Shelled Sunrose SeedsRaw Shelled Sunrose SeedsVSCreamy Unsalted Almond ButterCreamy Unsalted Almond ButterRaw Shelled Sunrose SeedsRaw Shelled Sunrose SeedsVSCrunchy Unsalted Almond ButterCrunchy Unsalted Almond ButterRaw Shelled Sunrose SeedsRaw Shelled Sunrose SeedsVSBlanched Sliced AlmondsBlanched Sliced AlmondsRaw Shelled Sunrose SeedsRaw Shelled Sunrose SeedsVSAlmondsAlmondsRaw Shelled Sunrose SeedsRaw Shelled Sunrose SeedsVSCanary SeedCanary SeedRaw Shelled Sunrose SeedsRaw Shelled Sunrose SeedsVSAndean Coigue SeedAndean Coigue SeedRaw Shelled Sunrose SeedsRaw Shelled Sunrose SeedsVSAnise SeedAnise SeedRaw Shelled Sunrose SeedsRaw Shelled Sunrose SeedsVSAnise SeedsAnise Seeds

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories584 kcal
Water
5%
Fiber8.6g
Total92.3g
Protein
20.8g(23%)
Fats
51.5g(56%)
Carbohydrates
20g(22%)

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 C1.4 mg (2%)
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%)
Folate227 µg (57%)
Vitamins with less than 2% DV
Vitamin A: 0 µgVitamin D: 0 µgVitamin K: 0 µgVitamin B12: 0 µgCholine: 0 mg

Minerals

Major Source (≥ 2% DV)
Calcium78 mg (6%)
Iron5 mg (28%)
Magnesium325 mg (81%)
Phosphorus660 mg (94%)
Potassium645 mg (14%)
Zinc5 mg (45%)
Copper1.8 mg (90%)
Manganese1.9 mg (95%)
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 protein and fiber, promoting satiety and aiding in weight management.

Possible Risks & Side Effects

!Excessive consumption may lead to weight gain due to high-calorie content. Moderation is key.

How to Prepare & Consume

Best enjoyed raw or lightly roasted to preserve their nutritional value. Can be added to salads, smoothies, or baked goods.

Smart Selection & Storage

How to Select

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

How to Store

Store in an airtight container in a cool, dark place or refrigerate for longer shelf life.

Medicinal Profile & Bioactive Compounds

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

Medicinal Properties
AntioxidantAnti-inflammatoryHeart health support
Main Applications
•Snack food
•Nutritional supplement
Bioactive Compounds
Vitamin E

Acts as a powerful antioxidant, protecting cells from oxidative damage.

Phytosterols

May help lower cholesterol levels and improve heart health.

How to Consume
RawRoastedIn saladsIn smoothies
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 sunflower seeds are high in calories, they can be part of a balanced diet when consumed in moderation.
MythAll seeds are unhealthy.
RealityMany seeds, including sunflower seeds, are packed with nutrients and can be very healthy.
MythSunflower seeds can cause allergies.
RealityAllergies to sunflower seeds are rare, but individuals with seed allergies should exercise caution.

Healthy Recipes

Sunrose Seed Energy Bites

These no-bake energy bites are packed with protein and healthy fats, making them perfect for a quick snack or pre-workout boost.

Ingredients
  • 1 cup raw shelled Sunrose seeds
  • 1/2 cup pitted dates
  • 1/4 cup almond butter
  • 1/4 cup honey
  • 1/2 cup rolled oats
  • 1/4 cup dark chocolate chips
  • 1 tsp vanilla extract
  • 1/4 tsp sea salt
Instructions
  1. 1. In a food processor, blend the dates until they form a paste.
  2. 2. Add the almond butter, honey, vanilla extract, and sea salt; blend until smooth.
  3. 3. Transfer the mixture to a bowl and stir in the rolled oats, Sunrose seeds, and chocolate chips.
  4. 4. Form the mixture into small balls and refrigerate for at least 30 minutes before serving.

Sunrose Seed and Quinoa Salad

A refreshing salad combining protein-rich quinoa with crunchy Sunrose seeds and colorful veggies, perfect for a light lunch.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup raw shelled Sunrose seeds
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, and red onion.
  2. 2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad and toss to combine, then fold in the Sunrose seeds before serving.

Spicy Sunrose Seed Hummus

This twist on traditional hummus uses Sunrose seeds for a nutty flavor and added nutrition, perfect for dipping or spreading.

Ingredients
  • 1 cup raw shelled Sunrose seeds
  • 1 can chickpeas, drained
  • 2 tbsp tahini
  • 2 cloves garlic
  • 1 tbsp olive oil
  • 1/2 tsp cayenne pepper
  • Juice of 1 lemon
  • Salt to taste
Instructions
  1. 1. In a food processor, blend the Sunrose seeds until they form a fine meal.
  2. 2. Add the chickpeas, tahini, garlic, olive oil, cayenne pepper, lemon juice, and salt; blend until smooth.
  3. 3. Adjust seasoning to taste and serve with fresh veggies or pita chips.

Sunrose Seed Granola

This homemade granola is a healthy breakfast option, featuring crunchy Sunrose seeds and sweet dried fruits.

Ingredients
  • 2 cups rolled oats
  • 1 cup raw shelled Sunrose seeds
  • 1/2 cup honey
  • 1/4 cup coconut oil
  • 1/2 cup dried cranberries
  • 1/2 tsp cinnamon
  • 1/4 tsp salt
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 the oats, Sunrose seeds, cinnamon, and salt.
  3. 3. In a small saucepan, melt the honey and coconut oil together, then pour over the dry ingredients and mix well.
  4. 4. Spread the mixture onto the baking sheet and bake for 20-25 minutes, stirring halfway through, until golden brown. Stir in the dried cranberries after cooling.

Sunrose Seed and Avocado Toast

A nutritious twist on avocado toast, topped with crunchy Sunrose seeds for added texture and flavor.

Ingredients
  • 2 slices whole-grain bread
  • 1 ripe avocado
  • 1/4 cup raw shelled Sunrose seeds
  • 1 tbsp lemon juice
  • Salt and pepper to taste
  • Red pepper flakes (optional)
Instructions
  1. 1. Toast the whole-grain bread slices until golden brown.
  2. 2. In a bowl, mash the avocado with lemon juice, salt, and pepper.
  3. 3. Spread the avocado mixture evenly over the toasted bread and sprinkle with Sunrose seeds and red pepper flakes, if desired.

Sunrose Seed Pesto Pasta

A vibrant and healthy pasta dish made with a unique pesto featuring Sunrose seeds instead of traditional pine nuts.

Ingredients
  • 2 cups fresh basil leaves
  • 1/2 cup raw shelled Sunrose seeds
  • 1/4 cup olive oil
  • 2 cloves garlic
  • 1/4 cup grated Parmesan cheese
  • Salt and pepper to taste
  • 8 oz whole wheat pasta
Instructions
  1. 1. Cook the whole wheat pasta according to package instructions and drain.
  2. 2. In a food processor, combine the basil, Sunrose seeds, garlic, Parmesan, salt, and pepper; blend while slowly adding olive oil until smooth.
  3. 3. Toss the cooked pasta with the pesto and serve immediately.

Sunrose Seed Smoothie Bowl

A nutritious and colorful smoothie bowl topped with Sunrose seeds, perfect for a refreshing breakfast or snack.

Ingredients
  • 1 banana
  • 1 cup spinach
  • 1/2 cup almond milk
  • 1/2 cup frozen berries
  • 1/4 cup raw shelled Sunrose seeds
  • 1 tbsp chia seeds
  • Fresh fruits for topping
Instructions
  1. 1. In a blender, combine the banana, spinach, almond milk, and frozen berries; blend until smooth.
  2. 2. Pour the smoothie into a bowl and top with Sunrose seeds, chia seeds, and fresh fruits of your choice.

Sunrose Seed Veggie Stir-Fry

A colorful and nutritious stir-fry featuring a variety of vegetables and crunchy Sunrose seeds for added protein.

Ingredients
  • 2 cups mixed vegetables (bell peppers, broccoli, carrots)
  • 1 cup raw shelled Sunrose seeds
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • 2 cloves garlic, minced
  • 1 tsp ginger, grated
  • Cooked brown rice for serving
Instructions
  1. 1. In a large skillet, heat sesame oil over medium heat and sauté garlic and ginger until fragrant.
  2. 2. Add mixed vegetables and stir-fry for 5-7 minutes until tender.
  3. 3. Stir in the Sunrose seeds and soy sauce, cooking for an additional 2 minutes before serving over brown rice.

Sunrose Seed Chocolate Bark

A deliciously healthy treat combining dark chocolate and Sunrose seeds, perfect for satisfying your sweet tooth.

Ingredients
  • 1 cup dark chocolate chips
  • 1/2 cup raw shelled Sunrose seeds
  • 1/4 cup dried fruit (raisins or cranberries)
  • Pinch of sea salt
Instructions
  1. 1. Melt the dark chocolate chips in a microwave or double boiler until smooth.
  2. 2. Stir in the Sunrose seeds and dried fruit, then spread the mixture onto a parchment-lined baking sheet.
  3. 3. Sprinkle with sea salt and refrigerate until set, then break into pieces.

Sunrose Seed Stuffed Bell Peppers

These vibrant stuffed bell peppers are filled with a nutritious mixture of Sunrose seeds, quinoa, and spices, making for a hearty meal.

Ingredients
  • 4 bell peppers (any color)
  • 1 cup cooked quinoa
  • 1/2 cup raw shelled Sunrose seeds
  • 1 can black beans, drained
  • 1 tsp cumin
  • 1 tsp chili powder
  • Salt to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and cut the tops off the bell peppers, removing seeds.
  2. 2. In a bowl, mix together the cooked quinoa, Sunrose seeds, black beans, cumin, chili powder, and salt.
  3. 3. Stuff the mixture into the bell peppers and place them in a baking dish; bake for 25-30 minutes until the peppers are tender.

Frequently Asked Questions (FAQ)

Are sunflower seeds good for weight loss?

Yes, sunflower seeds can aid in weight loss due to their high fiber and protein content, which promote satiety.

Can sunflower seeds help with heart health?

Yes, the healthy fats and antioxidants in sunflower seeds can support heart health.

How should sunflower seeds be stored?

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

Can I eat sunflower seeds every day?

Yes, but moderation is important due to their high calorie content.

What nutrients are in sunflower seeds?

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

Are sunflower seeds safe for children?

Yes, sunflower seeds are safe for children, but be cautious of choking hazards.

Can sunflower seeds be eaten raw?

Yes, raw sunflower seeds are nutritious and can be eaten as a snack.

Do sunflower seeds contain gluten?

No, sunflower seeds are naturally gluten-free.

Related Superfoods
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Comparisons
Raw Shelled Sunrose Seeds vs Sweet Acorn Nut Raw Shelled Sunrose Seeds vs Acorn Nuts Raw Shelled Sunrose Seeds vs Creamy Unsalted Almond Butter
Nutrients
Protein in Raw Shelled Sunrose Seeds Calories in Raw Shelled Sunrose Seeds Vitamin-c in Raw Shelled Sunrose Seeds Magnesium in Raw Shelled Sunrose Seeds
Featured Guides
Health Benefits of Raw Shelled Sunrose Seeds Healthy Recipes with Raw Shelled Sunrose Seeds
Rankings
Seeds high in vitamin-e Seeds high in vitamin b1 (thiamine) Seeds low in carbohidratos Seeds low in índice glucémico