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Sunflower and flax seeds Calories
Rich in fiber, vitamin E, and healthy fats
CALORIES
GI
POTASSIUM
FIBER
Sunflower and flax seeds Nutrition Facts
Selected: 100 g
559
KCAL / 100G
Carbs
24.5g
· 17%
Protein
19.5g
· 13%
Fat
45.5g
· 70%
Fiber
18.5g
Sunflower and flax seeds Vitamins & Minerals
Vitamins
Vitamin E
18.1mg · 121% DV
B1
0.82mg · 68% DV
B6
0.67mg · 39% DV
Folate
115µg · 29% DV
Minerals
Copper
1mg · 111% DV
Manganese
2mg · 87% DV
Phosphorus
600mg · 86% DV
Magnesium
280mg · 67% DV
Sunflower and flax seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Sunflower and flax seeds Processed?
NOVA 2
Minimally Processed
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 Sunflower and flax seeds Contain Allergens?
No known major allergens
Which Diets Is Sunflower and flax 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
Sunflower and flax seeds Fat Profile
SATURATED
4.1g
MONOUNSATURATED
9.4g
POLYUNSATURATED
27.8g
Omega 6:3 ratio 1.4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Sunflower and flax seeds
Sunflower and flax seeds — Frequently Asked Questions
Should flaxseed be eaten whole or ground?
Ground flaxseed is usually the better choice because the hard outer shell of whole seeds may pass through digestion largely intact. Grind small batches and use them promptly, or keep them chilled to protect their oils.
What is the best way to store sunflower seeds and flaxseed?
Keep them in an airtight container away from heat, light, and moisture, as their oils can become rancid. Ground flaxseed is best stored in the refrigerator or freezer, while whole seeds generally keep longer.
Why should you drink water when eating flaxseed?
Flaxseed contains fibres that absorb water and can form a gel-like texture. Increasing it quickly without enough fluids may cause bloating, gas, or constipation in some people.
Does roasting sunflower seeds and flaxseed affect them?
Gentle roasting can improve flavour, but prolonged high heat can damage delicate unsaturated fats and produce a bitter taste. Choose unsalted seeds and avoid heavily browned or burnt products.
Can sunflower seeds and flaxseed be added to yogurt?
Yes. Ground flaxseed mixes smoothly into yogurt, while sunflower seeds add crunch; fruit can add natural sweetness and variety. Plain yogurt and unsweetened seed mixes help avoid unnecessary added sugar.
Does flaxseed disrupt hormones because it contains phytoestrogens?
No. Flax lignans are plant compounds, not human estrogen, and normal dietary intake has not been shown to disrupt hormones. Anyone receiving treatment for a hormone-related condition should ask their clinician for individual advice.
Are sunflower seeds and flaxseed better before or after exercise?
Their fat and fibre can slow digestion, so a large serving immediately before intense exercise may feel heavy. They often work better after training or as part of a regular meal with a protein-rich food.
How do sunflower seeds and flaxseed compare with chia seeds?
Chia seeds create a more pronounced gel when soaked, whereas ground flaxseed blends especially well into porridge, smoothies, and baking. Sunflower seeds offer a nuttier crunch, so the best option depends on the recipe and texture you want.
Who should be careful with sunflower seeds and flaxseed?
People with a seed allergy should avoid them. Those with swallowing difficulties, bowel narrowing, or active digestive problems should be cautious with flaxseed, and people taking regular medicines may wish to separate high-fibre foods from medication doses.
How can sunflower seeds and flaxseed be used in everyday meals?
Sprinkle sunflower seeds over salads, soups, or grain dishes for crunch, and add ground flaxseed to oats, smoothies, or baked goods. For an egg-free binder in baking, mix ground flaxseed with water and let it thicken briefly.
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Nutrition data compiled from USDA FoodData Central and scientific sources.