Nutrients in Sunflower seeds
In one serving: a small handful (28 g)
Share of the daily amount
| Nutrient | Amount | women 19–50 | men 19–50 |
|---|---|---|---|
| Copper | 520 mcg NIH | 58% | 58% |
| Vitamin E | 7.4 mg α-tocopherol NIH | 49% | 49% |
| Vitamin B5 (pantothenic acid) | 2 mg NIH | 40% | 40% |
| Selenium | 22 mcg | 40% | 40% |
| Zinc | 1.5 mg | 19% | 14% |
| Vitamin B6 (pyridoxine) | 0.23 mg | 18% | 18% |
| Vitamin B9 (folate / folic acid) | 67 mcg DFE | 17% | 17% |
| Vitamin B3 (niacin) | 2 mg NE NIH | 14% | 13% |
| Magnesium | 37 mg | 12% | 9.3% |
| Vitamin B7 (biotin) | 2.1 mcg NIH | 7% | 7% |
| Iron | 1.1 mg | 6.1% | 14% |
| Choline | 15 mg NIH | 3.5% | 2.7% |
Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
Dishes that use it
- Avocado on whole-wheat bread with tomato and sunflower seeds
- Mango and sunflower seeds
- Kale salad with eggs, sunflower seeds and whole-wheat bread
- Yogurt with pineapple, oats and sunflower seeds
- Papaya with sunflower seeds
General information for healthy people. It does not diagnose, treat or replace advice from a doctor, pharmacist or dietitian. Not reviewed by a clinician.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)