Worth knowing about sunflower seeds
The big bright sunflowers in the meadow are a magnificent sight, and what's in them, not only appreciate the birds. Sunflower seeds taste good, are healthy and cheap, because they are available throughout the year in consistent quality, without buying any price differences. You can use them for cooking, baking or just to nibble.
Why the cores are so healthy
- they are half fat
- to a quarter of protein and one-fifth of carbohydrates
- 90% of fat is unsaturated fatty acids (unsaturated fatty acids do not produce cholesterol)
- but above all, vitamins are abundant in the small seeds
- Furthermore, they are the absolute leaders in folic acid (especially recommended for pregnant women and nursing mothers)
- the kernels contain more protein than most fish, meat and poultry species (especially important for vegans or vegetarians)
To nibble, I always buy the kernels with shell, they are salted and taste very good. For cooking and baking, on the other hand, you should only buy the peeled sunflower seeds.
Beware of storage! Sunflower seeds contain a lot of fat and thus become rancid more quickly when stored in a light, warm place. Closed in a jar in a dark cool place, the kernels last much longer.
Nutritional information for 100 g sunflower seeds
- Calories / 584
- Fat content / 51 g
- Sodium / 9 mg
- Potassium / 645 mg
- Carbohydrates / 20g (including fiber 9g and sugar 2.6g)
- Protein / 21 g
- Vitamin A
- calcium
- vitamin C
- iron
- Vitamin B6
- magnesium
