Introduction:
Sunflower seeds are the seeds of the bright yellow sunflower. They are characterised by their high fat content and their nutty, slightly fruity aroma.
Use/Preparation:
The seeds are used in or on bread, rolls and baked goods and taste good in muesli, confectionery, snacks, salads and as a topping for many savoury dishes. When pressed, the kernels produce sunflower oil, which is usually also used to make margarine.
Health:
Due to their high fat content, sunflower seeds are quite high in calories, but they contain valuable, health-promoting unsaturated fatty acids. They are also rich in protein, fibre, vitamin E, B vitamins, zinc, potassium, magnesium, phosphorus, iron and manganese.
Alternatives:
Pumpkin seeds, sesame seeds and almonds have a similar nutty and slightly sweet taste. They are also rich in nutrients such as protein, fibre, B vitamins, vitamin E, zinc and iron. The uses are comparable, they can be nibbled, used for baking or as a topping for various savoury and sweet dishes, for example.
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|
Average nutritional values raw |
per 100 g |
|---|---|
| Energy (kcal/kJ) | 609/2523 |
| Fat | 49 g |
| Healthy fatty acids | 5,4 g |
| Carbohydrates | 12 g |
| Sugar | 0 g |
| Protein | 27 g |
| Salt | 0 g |
