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Black sunflower seeds Calories
High in vitamin E, healthy fats, magnesium and zinc
CALORIES
GI
POTASSIUM
FIBER
Black sunflower seeds Nutrition Facts
Selected: 100 g
585
KCAL / 100G
Carbs
20g
· 13%
Protein
20.8g
· 14%
Fat
50g
· 73%
Fiber
8.6g
Black sunflower seeds Vitamins & Minerals
Vitamins
Vitamin E
35.2mg · 235% DV
Biotin
66µg · 220% DV
B1
1.5mg · 125% DV
B6
1.3mg · 76% DV
Minerals
Copper
2mg · 222% DV
Selenium
53µg · 96% DV
Phosphorus
660mg · 94% DV
Manganese
2mg · 87% DV
Black sunflower seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Black sunflower seeds Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Black sunflower seeds Contain Allergens?
No known major allergens
Which Diets Is Black sunflower seeds Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Black sunflower seeds Fat Profile
SATURATED
4.5g
MONOUNSATURATED
16g
POLYUNSATURATED
28g
Omega 6:3 ratio 330:1
Above the ideal 4:1 (330:1).
Foods Similar to Black sunflower seeds
Black sunflower seeds — Frequently Asked Questions
Is it better to eat black sunflower seeds raw or roasted?
Both can be eaten. Raw seeds have a milder flavour, while roasting makes them nuttier; unsalted, lightly roasted options are usually the better everyday choice.
How should black sunflower seeds be stored?
Keep seeds in an airtight container in a cool, dry, dark place. Shelled kernels go rancid sooner because of their oils, so refrigeration is especially useful for keeping them fresh.
Can black sunflower seeds be frozen?
Yes. Freeze them in an airtight container or freezer bag to slow rancidity, particularly for shelled kernels. They can be used straight from the freezer or allowed to sit briefly at room temperature.
How can you tell whether black sunflower seeds have gone bad?
A bitter, soapy, paint-like smell or taste can indicate rancid oils. Discard seeds that are damp, mouldy, or unusually soft.
Why do black sunflower seeds sometimes taste bitter?
Bitterness often develops when the seeds have been stored too long, exposed to heat, or over-roasted. Buying fresh seeds and keeping them cool helps preserve their flavour.
What goes well with black sunflower seeds?
Shelled seeds add crunch to salads, yogurt, porridge, soups, and grain dishes. Pairing them with yogurt or fruit can make a more satisfying snack because it combines different textures and nutrients.
Are black sunflower seeds better before or after a workout?
Because they are rich in fat, a large serving immediately before intense exercise may feel heavy for some people. A small amount after training alongside yogurt, kefir, fruit, or another protein-containing food can be an easy option.
Do black sunflower seeds prevent weight loss?
No single food prevents weight loss, but sunflower seeds are easy to overeat, especially when eaten from a large bag. Serving a small amount in a bowl instead of snacking directly from the package can help with portion awareness.
Can you eat the shells of black sunflower seeds?
The shells are generally not meant to be eaten because they are tough and can irritate the mouth or be difficult to digest. Eat the kernel and discard the shell.
Who should be careful with black sunflower seeds?
Salted seeds may not suit people who need to limit sodium. People with seed allergies or digestive sensitivity should use caution, and young children should only have them in an age-appropriate form because whole seeds can pose a choking risk.
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Nutrition data compiled from USDA FoodData Central and scientific sources.