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Toasted Sunrose Seeds
Seeds
Nutri-ScoreA

Toasted Sunrose Seeds

Helianthus annuus

Clinical Encyclopedia

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

Toasted Sunrose Seeds provides 580 kcal, 21g 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.

Toasted sunrose seeds are nutrient-dense seeds known for their high content of healthy fats, protein, and essential minerals. They are often used as a snack or ingredient in various dishes.

Also known as:
Sunflower seeds (USA)Helianthus seeds (USA)
Scientific NameHelianthus annuus
Region of OriginUnited States
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories580 kcal
Water
5%
Fiber8.6g
Total90.0g
Protein
21g(23%)
Fats
49g(54%)
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)0.6 mg (35%)
Vitamins with less than 2% DV
Vitamin A: 0 µgVitamin 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 (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 help reduce bad cholesterol levels and support heart health.
✓High in protein and fiber, making them a great option for promoting satiety and aiding in weight management.

Possible Risks & Side Effects

!No clinically significant precautions or contraindications have been documented for this food in standard dietary intake.

How to Prepare & Consume

Toasted sunrose seeds can be enjoyed raw or roasted. They can be added to salads, granola, or eaten as a snack.

Smart Selection & Storage

How to Select

Choose seeds that are plump, unbroken, and have a fresh aroma. Avoid any that are discolored or have an off smell.

How to Store

Store in an airtight container in a cool, dark place or refrigerate to extend shelf life.

Medicinal Profile & Bioactive Compounds

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

Medicinal Properties
Antioxidant, Anti-inflammatory, Heart health support
Main Applications
•Heart health improvement
•Weight management support
Bioactive Compounds
Vitamin E

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

Phytosterols

Help lower cholesterol levels and improve heart health.

How to Consume
Raw, Roasted, Ground into butter, Added to dishes
Did you know?

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

Myths vs Realities

MythMyth: Sunflower seeds are fattening.
RealityReality: While they are calorie-dense, they are also nutrient-rich and can aid in weight management when consumed in moderation.
MythMyth: All seeds are the same nutritionally.
RealityReality: Different seeds have unique nutrient profiles; sunflower seeds are particularly high in vitamin E and healthy fats.
MythMyth: Toasted seeds lose all their nutrients.
RealityReality: While some nutrients may be reduced, toasted seeds still retain many beneficial compounds.

Healthy Recipes

Toasted Sunrose Seed Energy Bars

These homemade energy bars are packed with toasted sunrose seeds, oats, and dried fruits, making them a perfect on-the-go snack.

Ingredients
  • 1 cup toasted sunrose seeds
  • 1 cup rolled oats
  • 1/2 cup honey
  • 1/2 cup mixed dried fruits
  • 1/4 cup almond butter
  • 1/4 cup chia seeds
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a baking dish with parchment paper.
  2. 2. In a large bowl, mix together the toasted sunrose seeds, rolled oats, dried fruits, and chia seeds.
  3. 3. In a small saucepan, combine honey and almond butter over low heat until melted, then pour over the dry ingredients and mix well.
  4. 4. Press the mixture firmly into the prepared baking dish and bake for 15-20 minutes.
  5. 5. Let cool completely before cutting into bars.

Sunrose Seed and Quinoa Salad

A refreshing salad featuring toasted sunrose seeds, quinoa, and vibrant vegetables, drizzled with a zesty lemon dressing.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup toasted sunrose seeds
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, toasted sunrose seeds, cherry tomatoes, cucumber, and red onion.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad and toss gently to combine.
  4. 4. Serve chilled or at room temperature.

Toasted Sunrose Seed Pesto

A nut-free pesto made with toasted sunrose seeds, basil, and garlic, perfect for pasta or as a spread.

Ingredients
  • 1 cup toasted sunrose seeds
  • 2 cups fresh basil leaves
  • 2 cloves garlic
  • 1/2 cup olive oil
  • 1/4 cup nutritional yeast
  • Salt to taste
Instructions
  1. 1. In a food processor, combine toasted sunrose seeds, basil, garlic, and nutritional yeast.
  2. 2. With the processor running, slowly drizzle in olive oil until the mixture is smooth.
  3. 3. Season with salt to taste and blend again.
  4. 4. Use immediately or store in an airtight container in the fridge for up to a week.

Sunrose Seed and Veggie Stir-Fry

A colorful stir-fry featuring seasonal vegetables and toasted sunrose seeds, served over brown rice for a nutritious meal.

Ingredients
  • 2 cups mixed vegetables (bell peppers, broccoli, carrots)
  • 1 cup cooked brown rice
  • 1/2 cup toasted sunrose seeds
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
Instructions
  1. 1. Heat sesame oil in a large skillet over medium heat.
  2. 2. Add mixed vegetables and sauté for 5-7 minutes until tender.
  3. 3. Stir in toasted sunrose seeds, ginger, and soy sauce, cooking for an additional 2 minutes.
  4. 4. Serve over cooked brown rice.

Toasted Sunrose Seed Granola

A crunchy and nutritious granola made with toasted sunrose seeds, oats, and honey, perfect for breakfast or snacking.

Ingredients
  • 2 cups rolled oats
  • 1 cup toasted sunrose seeds
  • 1/2 cup honey
  • 1/2 cup coconut oil
  • 1/2 cup dried fruits
  • 1 teaspoon 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 oats, toasted sunrose seeds, cinnamon, and dried fruits.
  3. 3. In a small saucepan, melt honey and coconut oil together, then pour over the dry ingredients and mix well.
  4. 4. Spread the mixture evenly on the baking sheet and bake for 20-25 minutes, stirring halfway through.
  5. 5. Let cool before storing in an airtight container.

Sunrose Seed Hummus

A creamy and nutritious twist on classic hummus, made with toasted sunrose seeds instead of chickpeas.

Ingredients
  • 1 cup toasted sunrose seeds
  • 2 tablespoons tahini
  • 2 cloves garlic
  • 1/4 cup lemon juice
  • 1/4 cup olive oil
  • Salt to taste
Instructions
  1. 1. In a food processor, combine toasted sunrose seeds, tahini, garlic, and lemon juice.
  2. 2. Blend until smooth, adding olive oil gradually to reach desired consistency.
  3. 3. Season with salt to taste and blend again.
  4. 4. Serve with fresh vegetables or whole-grain pita.

Toasted Sunrose Seed Smoothie Bowl

A vibrant smoothie bowl topped with toasted sunrose seeds, fresh fruits, and granola for a nutritious breakfast.

Ingredients
  • 1 banana
  • 1 cup spinach
  • 1/2 cup almond milk
  • 1/2 cup frozen berries
  • 1/4 cup toasted sunrose seeds
  • 1/4 cup granola
Instructions
  1. 1. In a blender, combine banana, spinach, almond milk, and frozen berries until smooth.
  2. 2. Pour the smoothie into a bowl and top with toasted sunrose seeds and granola.
  3. 3. Add additional fresh fruits if desired.

Sunrose Seed-Crusted Salmon

A healthy and flavorful salmon dish coated with toasted sunrose seeds, baked to perfection and served with a side of vegetables.

Ingredients
  • 2 salmon fillets
  • 1/2 cup toasted sunrose seeds
  • 2 tablespoons Dijon mustard
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. 2. Season salmon fillets with salt and pepper, then brush with Dijon mustard.
  3. 3. Press toasted sunrose seeds onto the top of each fillet to coat evenly.
  4. 4. Drizzle with olive oil and bake for 15-20 minutes until cooked through.

Toasted Sunrose Seed and Avocado Toast

A simple yet delicious avocado toast topped with toasted sunrose seeds for added crunch and nutrition.

Ingredients
  • 2 slices whole-grain bread
  • 1 ripe avocado
  • 1/4 cup toasted sunrose seeds
  • Salt and pepper to taste
  • Red pepper flakes (optional)
Instructions
  1. 1. Toast the whole-grain bread until golden brown.
  2. 2. In a bowl, mash the avocado and season with salt and pepper.
  3. 3. Spread the mashed avocado evenly on each slice of toast.
  4. 4. Sprinkle toasted sunrose seeds on top and add red pepper flakes if desired.

Frequently Asked Questions (FAQ)

Are toasted sunrose seeds good for heart health?

Yes, they are rich in healthy fats and antioxidants that support heart health.

Can I eat toasted sunrose seeds if I have a nut allergy?

Yes, sunflower seeds are seeds, not nuts, and are generally safe for those with nut allergies.

How should I store toasted sunrose seeds?

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

What is the best way to incorporate toasted sunrose seeds into my diet?

Add them to salads, smoothies, or eat them as a snack.

Do toasted sunrose seeds contain gluten?

No, sunflower seeds are naturally gluten-free.

How many calories are in toasted sunrose seeds?

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

Can I use toasted sunrose seeds in baking?

Yes, they can be added to bread, muffins, and other baked goods for added nutrition.

Are toasted sunrose seeds high in protein?

Yes, they contain about 21 grams of protein per 100 grams.

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