Sunflower seeds: composition, calorie content, benefits and harm to the body

Many people know sunflower seeds, but few think about the useful qualities of this product. Its nutritional value is many times greater than meat and eggs.

How many calories are there in sunflower seeds? Do they have vitamins and minerals? Are there any contraindications for the use of this product? We will find out all the advantages and disadvantages of a natural product in order to answer questions.

how many calories in sunflower seeds

What you should know about

Let us consider in more detail sunflower seeds. The composition of this delicious product includes vegetable fats, vitamins, lecithin, minerals (calcium, magnesium, iron, potassium).

Fatty acids contained in the kernels of the seeds slow down the aging process, lower blood cholesterol. Sunflower grains are an excellent preventative measure:

  • atherosclerosis;
  • heart attack;
  • fractures;
  • infections.

How much magnesium is in sunflower seeds? This mineral contains six times more than in rye bread (300 mg Mg per 100 g of product). It is magnesium that the body needs for glucose metabolism, nucleic acid synthesis, and the formation of protein molecules. Enough 50 g of raw sunflower seeds per day to solve the problem of magnesium deficiency in the body.

how much magnesium is in sunflower seeds


The composition of sunflower seeds contains:

  • beta-carotene (0.03 mg);
  • thiamine (2, 3 mg);
  • riboflavin (0.25 mg);
  • choline (55 mg);
  • pantothenic acid (4.5 mg);
  • pyridoxine (0.8 mg);
  • folic acid (225 mcg).

These vitamins are important for the full functioning of the body.

Trace elements

What else do sunflower seeds contain? The composition of the product is characterized not only by vitamins, but also by microelements:

  • 6.84 mg of iron;
  • 2.03 mg manganese;
  • 1.75 mg of copper;
  • 1.75 mg of zinc;
  • 59.5 mcg of selenium.


The main problem for many people is the dosage of the product. The light and dark kernels of the sunflower are so delicious that it is difficult to tear themselves away from them. Not everyone knows how many calories are in sunflower seeds. Nutritionists warn that 100 g of product contains 570 kcal. By caloric content, a glass of fried seeds can be compared with a portion of pork kebab and a bar of milk chocolate.

The product has a negative effect on people with sore throats. Seeds irritate the mucous membrane, exacerbating this disease. Many singers completely refuse such a treat, protecting their vocal chords.

With careless use of sunflower kernels, tooth enamel is destroyed. Black spots form on the teeth, the natural shine disappears, and strength decreases.

Advice! To protect your teeth, clean the seeds with your hands.

As a result of research, it was proved that with regular abuse of the product (more than 200 g per day), diseases of the kidneys and nervous system develop, since there is cadmium in the sunflower, which is harmful to the human body.

how to determine the benefits and harms of seeds

The nutritional value

How much fat is in sunflower seeds? This product is quite high in calories. Nutritionists do not recommend it to obese people who are overweight. Fried kernels bring maximum damage. They become a source of extra pounds, without bringing any benefit.

How much protein is in sunflower seeds? 100 grams of the product contains 22.78 g of protein. The kernels contain vitamins C, groups B, A, E. How many carbohydrates are in fried sunflower seeds? As much as raw. 100 g of product contains about 20 grams of carbohydrates.

How much calcium is in sunflower seeds? 50 g of purified raw kernels is enough to provide an adult with a daily dose of this mineral. Vitamin E contained in the product regulates the amount of cholesterol in the blood.

how much lecithin is in sunflower seeds

Sunflower lecithin

How much lecithin is in sunflower seeds? First, find out what are the features of sunflower lecithin. This component is used in cosmetology, medicine, food industry. Can sunflower lecithin bring harm to the body?

It contains the following substances:

  • approximately 21% phosphatidylcholine;
  • 6% phosphatidylserine;
  • 35% sunflower oil;
  • 5% carbohydrates;
  • 5% sterols, fatty acids, esters;
  • 10-20% phosphatidylethanolamine.

Sunflower lecithin is the result of extraction of sunflower oil and seeds.

It has the properties of an emulsifier, prevents the crystallization of fat, extends the life of confectionery and bakery products. Lecithin is an excellent source of phospholipids, the main substance of hepatoprotective drugs that contribute to the protection and regeneration of liver cells.

how much fat is contained in sunflower seeds

Without this substance, the construction of cell membranes is inhibited in the body. The main advantage of sunflower lecithin is the absence of allergic reactions to it. This product is suitable for people who cannot tolerate soy.

Why is lecithin so important? It is the basis for the creation of intercellular space, stimulates the liver, brain, nervous system, neutralizes dangerous free radicals, delivers nutrients to cells.

Expert Advice

Sunflower seeds, the composition of which is presented in the photo below, is recommended in the following cases:

  • with age-related memory impairment, senile dementia;
  • with nicotine and alcohol addiction;
  • in case of vitamin deficiency, weakened immunity;
  • during pregnancy and during feeding;
  • in case of mental and physical developmental delays (for children of preschool and school age);
  • with excessive cholesterol, hypertension, atherosclerosis;
  • with migraine, nervous breakdown, depression, chronic fatigue, nervous exhaustion.
how much protein is in sunflower seeds

This product is useful for people with skin diseases: psoriasis, dermatitis, eczema. As a result of laboratory studies, the effectiveness of the use of cleaned (raw) sunflower kernels to eliminate gastrointestinal dysfunction, to combat obesity, and diabetes was proved.

Benefits for women

What other benefits do sunflower seeds have? The benefits and harms for women of this product are still the subject of scientific debate and experimentation. It has already been established that the intake of raw seeds contributes to the fight against infertility, uterine fibroids. Among the few contraindications that doctors distinguish from this product, perhaps one can only name individual intolerance.

It is important to mention that a large amount of vitamin E contains precisely sunflower seeds. The composition of this product is so rich that the sunflower kernels can even have an anti-inflammatory effect, reducing the symptoms of arthritis and asthma.

Why do doctors recommend that the beautiful half of humanity include sunflower seeds in their diet? The benefits and harms for women of this product are considered by specialists for a long time. For example, an established fact is the positive effect of sunflower on the condition of the skin, nails, hair. A small amount of raw seeds helps women deal with nervous disorders and stress. A distinctive ability of this product is the preservation of useful substances in it for a long time.

how much calcium is in sunflower seeds

Benefits for men

The product lowers the level of harmful cholesterol (polyunsaturated fatty acids) in the blood, stabilizes the activity of the intestines, improves eyesight. For men, the kernels of seeds are used to increase potency. As a result of laboratory studies, a positive effect of sunflower kernels on reproductive function was established.

Vitamin E contained in the product is an excellent way to prevent heart muscle dysfunction, a way to prolong youth.

B vitamins help young people fight acne and dandruff. Mature men, including raw sunflower seeds in the diet, saturate the body with calcium, improve immunity.

Interesting Facts

Ground seeds can be used as a body scrub. They have excellent exfoliating properties, moisturize and rejuvenate the skin.

Sunflower seeds - a useful and important product, in addition, it is also quite tasty. The only caveat is the fact that valuable properties are preserved in the peel. After purification, the sunflower is oxidized with oxygen, which reduces its value.

Psychologists consider the process of cleaning seeds to be useful for the nervous system, a way to combat irritability, neurosis, and a depressed state. If the seeds are stored in a peel, all vitamins and minerals are fully preserved in them.

It is enough to eat a handful of seeds before meals to reduce appetite. Many nutritionists include this product in diets. Seeds stabilize the acid-base balance in the body, help get rid of heartburn in a few minutes.

This product stimulates the production of breast milk, therefore it is useful for women.

To summarize

Vitamin E, which is part of the seeds, is needed for the reproductive system. People who watch their figure can meet sunflower kernels in many weight loss diets. They perfectly inhibit the aging process, tighten and strengthen the skin.

Zinc contained in the seeds provides the beauty and shine of the hair. A natural antidepressant is beneficial for women who are prone to hormone surges. Raw or dried kernels are much more valuable than fried ones. The main property of sunflower for men's health is to increase potency. This is especially true for the stronger sex after the age of thirty-five years, since at that time negative changes in men's health are taking place.

Acids that make up sunflower seeds are very important for men's health. In particular, polyunsaturated fatty acids, arginine, folic and linoleic acids are actively involved in the formation of sex hormone - testosterone.

Zinc, which forms a testosterone molecule, protects a man from baldness, is an excellent prophylactic against prostatitis (prostate adenoma). An abuse of sunflower seeds can bring harm to a man’s health.

How useful is the product for nursing mothers? Are there any contraindications for them? Doctors believe that seeds can fight postpartum depression. Vitamin A, which is part of sunflower kernels, in the case of breastfeeding has a calming effect on the baby. Seeds will help the young mother to maintain a natural complexion, give the skin additional elasticity.

Given all the useful characteristics of sunflower seeds, we note that this product is equally necessary for both men and women.


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