Sunflower Seeds (Peeled) (سورج مکھی کے بیج)
Common Names: Suraj Makhi Seeds, Suraj Mukhi Beej, Sunflower Seeds
English Name: Sunflower Seeds
Urdu Name: سورج مکھی کے بیج
Scientific Name: Helianthus annuus
Dietary Information: Halal, Vegetarian
Description
Sunflower Seeds are the edible kernels of the sunflower plant, known for their delicate crunch, mild nutty taste, and slightly buttery flavor. Peeled sunflower kernels are convenient to enjoy without the outer shell, making them a versatile choice for everyday snacking and food preparation.
Popular in Pakistan as a snack, sunflower kernels can be enjoyed during tea time, while travelling, or at family gatherings. Their pleasant texture also makes them easy to add to a variety of meals and recipes.
You can sprinkle them over salads, yogurt, oatmeal, and breakfast cereals, or mix them into bread, cookies, and trail mixes for added crunch and flavor.
Nutritional Information
The following nutritional information is provided for approximately 28 grams of Sunflower Kernels. Actual values may vary depending on variety, growing conditions, and drying process.
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Calories: 164 kcal
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Protein: 5.8 g
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Fat: 14.4 g
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Carbohydrates: 5.6 g
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Dietary Fiber: Approximately 2.4 g
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Natural Sugars: 0.7 g
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Vitamin C: 0.392 mg
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Vitamin B1 (Thiamine): 0.414 mg
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Vitamin B2 (Riboflavin): 0.099 mg
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Vitamin B3 (Niacin): 2.33 mg
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Vitamin B5: 0.316 mg
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Vitamin B6: 0.377 mg
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Vitamin B9 (Folate): 63.6 mcg
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Vitamin E: 9.85 mg
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Potassium: 181 mg
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Magnesium: 91 mg
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Phosphorus: 185 mg
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Calcium: 21.8 mg
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Zinc: 1.4 mg
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Iron: 1.47 mg
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Copper: 0.504 mg
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Manganese: 0.546 mg
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Selenium: 14.8 mcg
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Sodium: 2.52 mg
Naturally Occurring Nutrients
Sunflower kernels naturally provide vitamin E, unsaturated fats, plant protein, magnesium, selenium, and B vitamins. They also contain dietary fiber and a range of essential minerals.
Vitamin E is a nutrient with antioxidant properties that helps protect cells from oxidative stress. Magnesium contributes to normal muscle and nerve function, while protein contributes to the maintenance of body tissues. Selenium also contributes to normal antioxidant protection and immune function.
Potential Benefits
As part of a balanced diet, Sunflower Seeds may provide several nutritional benefits:
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Vitamin E: Provides vitamin E, an antioxidant nutrient that contributes to protection of cells from oxidative stress.
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Plant Protein: Contains plant-based protein that contributes to the maintenance of normal body tissues.
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Healthy Unsaturated Fats: Provides monounsaturated and polyunsaturated fats as part of a varied diet.
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Magnesium: A source of magnesium, which contributes to normal muscle and nerve function.
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B Vitamins: Provides several B vitamins that are involved in normal energy-yielding metabolism.
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Selenium: Contains selenium, which contributes to normal immune system function and protection of cells from oxidative stress.
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Dietary Fiber: Provides fiber, which can contribute to normal digestive function.
Healthy Daily Serving Size
A small handful of 28 grams of Sunflower Kernels can be enjoyed as a daily serving. This amount provides approximately 164 calories.
How to Use Sunflower Seeds
Peeled Sunflower Seeds can be enjoyed in many simple ways:
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Eat them directly as a crunchy snack.
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Sprinkle over fresh salads.
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Add to yogurt or oatmeal.
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Mix into breakfast cereals.
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Add to homemade bread and cookies.
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Include in homemade trail mixes.
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Enjoy during tea time or while travelling.
About Fruity Nuts
Fruity Nuts brings together a wide range of Dry Fruits, nuts, seeds, spices, and natural food products for everyday use and snacking. Explore our selection of quality food products at fruitynuts.pk.
