Sunflower Seeds — 584 kcal

Sunflower Seeds contains 51.5g of total fat per 100g, predominantly unsaturated fats — both monounsaturated (MUFA) and polyunsaturated (PUFA). These fats support heart health by helping lower LDL cholesterol. Saturated fat is present in smaller amounts.

Because nuts are calorie-dense at 584 kcal per 100g, a standard recommended portion is about 28–30g (roughly a small handful). That single serving provides around 164 kcal, which is enough to get the health benefits without excess calorie intake.

Tree nut and peanut allergies are among the most common food allergies and can cause severe reactions. If you have a diagnosed nut allergy, avoid Sunflower Seeds and products that may contain traces of it. Always read labels carefully for cross-contamination warnings.

The high fat content (51.5g/100g) in Sunflower Seeds makes it prone to oxidation. Store in an airtight container in a cool, dark place for up to 3 months, or in the refrigerator for 6 months. Freezing extends shelf life to about a year.

Most nuts have a higher ratio of omega-6 to omega-3 fatty acids. Walnuts are the notable exception, with a favorable balance. Sunflower Seeds has 51.5g total fat per 100g — for the exact fatty acid breakdown, refer to the detailed nutrition table above.