How it's used
Used in salads, granola, or as a snack.
Seeds
sunflower seeds
Small, edible seeds from sunflower plants, rich in healthy fats and vitamin E.
- Usual recipe measure
- Usually measured in g
- Recipes using this ingredient
- 4 recipes shown
Your kitchen
Do you usually keep this?
EatMacroPlant remembers the habit, not an exact stock count. Mark it running low when it should return to the next shopping list.
In the kitchen
Substitutes
Pairs well with
Rich in vitamin E and selenium; the fat content helps absorb fat-soluble vitamins from vegetables eaten alongside.
Try it in the kitchen
Recipes that use sunflower seeds
MealLatin American
Smoky Chickpea Crunch Quesadilla
Thin, deeply crisp quesadillas filled with smoky mashed chickpeas, pepper and sweetcorn, held together with a creamy sunflower-chickpea queso.
Open recipeMealAmerican
Caesar's Crunch Salad
A vegan take on Caesar salad - crispy seared smoked tofu standing in for croutons, over massaged kale and herbed quinoa, with a creamy cashew-caper-mustard dressing.
Open recipeMealPersian
Orchard Spice Bowl
A warm Persian-spiced nut and seed mixture with dates and mulberries, served over a cool silken-tofu and soy-yogurt cream.
Open recipeMealGlobal
Crunchy Chickpea Trail Cup
A portable sweet-savoury trail cup of crisp spiced chickpeas, toasted seeds and chewy fruit, with juicy orange packed separately.
Open recipeNutrition notebook
What 100 g contributes
Nutrition summary
At a glance
Higher inVitamin ESeleniumPhosphorus
Calories
592kcal
14% cal
Protein
20.8g
8% cal
Carbs
11.4g
78% cal
Fat
51.5g
Small numbers, big impact
Everyday essentials
Fibre8.60g
Vitamin B120.00ฮผg
Vitamin D0.00ฮผg
Iodine0.00ฮผg
Iron5.25mg
Zinc5.00mg
Calcium78.00mg
Nutrition values are estimates and can vary with variety, brand, cooking method and water content.