Sunflower Seeds (Peeled) (سورج مکھی کے بیج)

·         Common Name: Suraj Makhi Seeds, Suraj Mukhi Beej, Sunflower Seeds

·         English Name: Sunflower Seeds

·         Urdu Name: سورج مکھی کے بیج

·         Scientific Name: Helianthus annuus

·         Halal

·         Vegetarian

Description

Sunflower seeds have a thin, crisp shell that covers a soft, pale, and tender kernel with a mild, nutty, and slightly buttery flavor. They are one of the most loved snacking seeds in Pakistan, enjoyed at tea time, while travelling, and during family gatherings. The kernels can also be sprinkled over salads, yogurt, oatmeal, and breakfast cereals, or added to bread, cookies, and trail mixes for extra crunch. Beyond their delightful taste, Sunflower Seeds are a powerhouse of nutrition. They are an excellent source of vitamin E, a natural antioxidant that helps protect the body's cells and supports skin health, along with healthy unsaturated fats, plant protein, magnesium, selenium, and B vitamins. These nutrients help support heart health, maintain energy levels, and contribute to a healthy immune system. Each handful is a simple and wholesome way to add crunch and nourishment to your day.

Healthy Daily Serving Size

A small handful of Sunflower kernels (28 grams) daily, which contains around 164 calories.

Key Nutrients in 28 Grams of Sunflower Kernels

Exact content can vary by variety, growing conditions, and drying process. The overall amount is as follows.

·         Protein: 5.8 grams.

·         Fats: 14.4 grams, mostly healthy unsaturated fats (5.2 grams monounsaturated and 6.5 grams polyunsaturated).

·         Carbohydrates: 5.6 grams, including fiber that is around 2.4 grams.

·         Natural Sugars: 0.7 grams.

·         Vitamin C: 0.392 milligrams.

·         Vitamin B1: 0.414 milligrams.

·         Vitamin B2: 0.099 milligrams.

·         Vitamin B3: 2.33 milligrams.

·         Vitamin B5: 0.316 milligrams.

·         Vitamin B6: 0.377 milligrams.

·         Vitamin B9 (Folate): 63.6 micrograms.

·         Vitamin E: 9.85 milligrams.

·         Potassium: 181 milligrams.

·         Magnesium: 91 milligrams.

·         Phosphorus: 185 milligrams.

·         Calcium: 21.8 milligrams.

·         Zinc: 1.4 milligrams.

·         Iron: 1.47 milligrams.

·         Copper: 0.504 milligrams.

·         Manganese: 0.546 milligrams.

·         Selenium: 14.8 micrograms.

·         Sodium: 2.52 milligrams.