Sunflower seeds are an excellent source of vitamin E (alpha-tocopherol) — providing more per 100g than almost any other whole food — alongside selenium, copper, magnesium, phosphorus, and folate. They are high in polyunsaturated linoleic acid (omega-6) and provide useful plant protein. They are a common and affordable nutritious snack.
Eat raw or dry-toast in a pan for 3-4 minutes; scatter over salads, yoghurt, porridge, or baked goods. Store in an airtight container in the fridge as their high polyunsaturated fat oxidises quickly.
Where Sunflower seeds Stands Out
Macronutrients per 100g
Vitamins & Minerals
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →