scored 91/100
Sunflower seeds are nutrient-dense kernels rich in vitamin E, selenium, and polyunsaturated fats, offering significant cardiovascular and antioxidant benefits. They are among the most bioavailable plant sources of these micronutrients.
3.6 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 91.
Sunflower seeds originate from the Helianthus annuus plant, domesticated in North America and now cultivated globally. Per 100g, they provide approximately 585 calories, 20g protein, 51g healthy fats (including linoleic acid), and substantial micronutrients: 35.1mg vitamin E (alpha-tocopherol), 53mcg selenium, 9mg zinc, and 325mg magnesium. Their high vitamin E concentration—one of the most bioavailable plant sources—provides potent lipid-soluble antioxidant protection against oxidative stress and cellular aging. Sunflower seeds contain unique polyphenols including chlorogenic acid and caffeic acid, which enhance antioxidant capacity. The selenium content supports selenoprotein synthesis, critical for glutathione peroxidase activity and thyroid hormone metabolism. Rich in choline and folate, sunflower seeds support cognitive function and homocysteine regulation. Their polyunsaturated fat profile, particularly omega-6 linoleic acid (when consumed in balance with omega-3 sources), supports vascular endothelial health and reduces systemic inflammation markers. The magnesium content (26% DV) promotes bone density, muscle function, and mitochondrial ATP production, making them valuable for metabolic longevity and healthy aging.
Vitamin E and selenium protect LDL from oxidation, preventing atherosclerotic plaque formation. Linoleic acid improves endothelial function and reduces blood pressure. Polyphenols inhibit inflammatory pathways (NF-κB signaling) implicated in atherosclerosis.
Magnesium is essential for hydroxyapatite crystal formation and osteoblast function. Zinc and selenium support bone-forming enzyme activity and reduce bone resorption markers.
Vitamin E crosses the blood-brain barrier and protects neuronal membranes from lipid peroxidation. Choline supports acetylcholine synthesis and myelin formation. Selenium activates neuroprotective selenoproteins including glutathione peroxidase.
Magnesium enhances glucose transporter GLUT4 function and insulin receptor signaling. Polyphenols inhibit alpha-glucosidase, slowing glucose absorption. High protein and fat content reduces postprandial glucose spikes.
Selenium is the rate-limiting cofactor for selenoprotein synthesis, including thioredoxin reductase and glutathione peroxidase, essential for thyroid peroxidase function and T-cell activation.
Consumption midday or as a snack provides sustained energy through protein and healthy fats without interfering with sleep quality. The polyphenol antioxidants support afternoon cognitive performance when cortisol naturally declines.
Breaks a fast
The high fat content (51g/100g) activates cholecystokinin secretion, which may cause mild gastric distension during fasted states. However, small quantities (10-15g) are compatible with intermittent fasting protocols.
Per 100 g of the default form. Bars show how much higher or lower sunflower seed is than the average across 18 peer foods in this category. Green means a favorable direction; amber means the opposite.
Sunflower Seed is classified as a nuts & seeds. Sunflower seeds are nutrient-dense kernels rich in vitamin E, selenium, and polyunsaturated fats, offering significant cardiovascular and antioxidant benefits.
Sunflower Seed scores 91/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Copper, Vitamin E, Selenium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 28 g serving provides about 5.4 g of protein (~11% of the 50 g daily value).
It's a moderate source of fiber. A 28 g serving provides about 3.1 g of fiber (~11% of the 28 g daily value).
In a 28 g serving, sunflower seed is highest in Copper (~57% DV), Vitamin E (~49% DV), Selenium (~40% DV), Pantothenic Acid (~39% DV), Phosphorus (~26% DV).
Yes — it fits comfortably in most keto plans. A 28 g serving has about 3.6 g of net carbs (6.7 g total minus 3.1 g fiber).
Best in the midday. Consumption midday or as a snack provides sustained energy through protein and healthy fats without interfering with sleep quality. The polyphenol antioxidants support afternoon cognitive performance when cortisol naturally declines.
A typical serving is around 28 g (~163 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating sunflower seed alongside several other nuts & seeds sources.
Sunflower Seed falls into the tree nut / seed group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
Sunflower Seed pairs nicely with: Pair with tomatoes or red peppers because lycopene and vitamin C enhance absorption of fat-soluble vitamin E and increase bioavailability of polyphenolic antioxidants through synergistic radical scavenging; Pair with leafy greens (spinach, kale) because vitamin K works synergistically with magnesium and selenium for bone mineralization and vascular calcification prevention; Pair with fatty fish (salmon) or algae because the omega-3/omega-6 ratio becomes optimal for reducing inflammatory signaling and improving EPA/DHA conversion; Pair with orange or citrus fruits because vitamin C enhances absorption of magnesium and zinc, and provides complementary antioxidant coverage against different ROS species.
Encyclopedia entries that supply the same signature nutrients sunflower seed contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients sunflower seed contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.