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Roasted Sunflower Seed Health Benefits Happy Nutrition Facts

Roasted Sunflower Seed Health Benefits Happy Nutrition Facts

Roasted Sunflower Seed Benefits & Nutrition

Sunflower seeds are a popular snack around the world. But did you know that roasting them can make them even healthier and more nutritious?

In this article, we will explore the benefits of roasted sunflower seeds, their nutritional profile, and ways to enjoy them.

Health Benefits of SUNFLOWER SEEDS

Roasted sunflower seeds are a great source of nutrients that provide numerous health benefits for both genders, thanks to their rich nutritional content. They offer heart-healthy fats, fiber, protein, vitamins, minerals, and antioxidants, promoting better health and wellness. Let's delve into the benefits of sunflower seeds for females and males.

Health Benefits of Sunflower Seeds for Females Source of Protein 

1. Roasted sunflower seeds are a great source of magnesium, which helps regulate blood pressure and blood sugar levels, reduces inflammation, and may improve mood and reduce premenstrual syndrome symptoms in females.

2. Sunflower seeds contain vitamin E, an antioxidant that supports healthy skin, hair, and nails. Additionally, vitamin E may reduce the risk of breast cancer in females.

3. The fiber in sunflower seeds promotes healthy digestion and reduces the risk of constipation, a common problem among females.

Health Benefits of Sunflower Seeds for Males

1.Sunflower seeds offer a good source of zinc, a mineral essential for prostate health and male fertility. Zinc may also reduce the risk of prostate cancer in males.

2. The vitamin B6 in sunflower seeds may reduce the risk of heart disease in males by preventing the buildup of homocysteine, an amino acid linked to heart problems.

3. Sunflower seeds contain healthy fats, which may reduce inflammation throughout the body and protect against heart disease, a leading killer among males.

These are just a few examples of the health benefits that roasted sunflower seeds offer. Incorporating them into your diet can provide a boost of essential nutrients and help support better health and wellness for both females and males.

Nutritional Profile of Roasted Sunflower Seeds

Roasted sunflower seeds are a powerhouse of nutrition, providing a range of vitamins, minerals, and macronutrients. A 100-gram serving of roasted sunflower seeds contains:


Amount per 100g









Dietary fiber


Vitamin E


Thiamin (Vitamin B1)


Niacin (Vitamin B3)


Folate (Vitamin B9)


Pantothenic acid (Vitamin B5)












Roasted sunflower seeds are particularly high in vitamin E, with just one serving providing more than the recommended daily intake. They are also a good source of fiber, protein, and healthy fats, making them a great addition to any diet.

It is important to note that roasted sunflower seeds are high in calories, so it is best to consume them in moderation and as part of a balanced diet.


Price of Roasted Sunflower Seeds

Roasted sunflower seeds are a healthy and affordable snack option. Prices vary depending on the brand and quantity, but they are generally according to Gram 1 KG, 320 to 450 rupees . You can find roasted sunflower seeds in most grocery stores or online retailers like Boyo.

Calorie Content of Roasted Sunflower Seeds

Roasted sunflower seeds are a heart-healthy snack that can also provide a boost of energy throughout your day. These delicious seeds are also low in calories, making them an ideal snack for those watching their calorie intake.
One ounce (28 grams) of roasted sunflower seeds contains approximately 163 calories. This amounts to around nine percent of your daily recommended calorie intake, based on a 2,000 calorie diet.


Amount per 1 oz (28g)

% Daily Value




Total Fat

14 g


Saturated Fat

1.5 g



0 mg



5 mg


Total Carbohydrates

6 g


Dietary Fiber

2.5 g


Total Sugars

0.5 g



6 g


Vitamin D

0 mcg



16 mg



1.6 mg



186 mg



Roasted sunflower seeds are also a source of healthy fats, fiber, and protein, making them a satisfying snack that can help keep you full between meals. So go ahead and enjoy them in moderation as part of your healthy lifestyle!

How Much Roasted Sunflower Seeds to Eat Daily

Roasted sunflower seeds are a nutritious addition to any diet. They are a good source of vitamins, minerals, and healthy fats. But how much should you consume daily?

The recommended amount of roasted sunflower seeds to eat daily varies depending on your age, gender, and activity level. However, on average, adults should consume around a quarter cup of roasted sunflower seeds per day.

If you're looking for a more precise recommendation, you can calculate it based on your daily calorie intake. Aim for 1 oz of roasted sunflower seeds for every 2000 calories consumed in your diet. This amount will provide you with the optimum nutrition and benefits.
You can incorporate roasted sunflower seeds into your diet in various ways. Add them to your salads, garnish your soups, sprinkle over avocados, or simply enjoy them as a snack on their own. Regardless of how you eat them, roasted sunflower seeds are a beneficial and tasty addition to any meal plan.

Ways to Eat Roasted Sunflower Seeds

Roasted sunflower seeds are a versatile snack and ingredient that can be enjoyed in a variety of ways. Here are some ideas to get creative with how you eat them:

  • Snack on them plain for a quick, protein-packed snack on the go.
  • Add them to your favorite trail mix for an extra crunch.
  • Toast them with your favorite seasonings for a savory snack.
  • Use them as a topping for salads or soups for added texture.
  • Make sunflower seed butter as a delicious alternative to peanut butter.
  • Incorporate them into baked goods, such as bread or muffins, for added nutrition and flavor.
  • Use them as a crunchy coating for chicken or fish.
  • Make sunflower seed pesto as a healthy and flavorful sauce for pasta or vegetables.
  • With these ideas and your own creativity, there are countless ways to enjoy the health benefits of roasted sunflower seeds.

Benefits of Roasted Sunflower Seeds for Skin

1. Roasted sunflower seeds are not only a delicious snack but also offer several benefits for the skin. They are a good source of vitamin E, which acts as an antioxidant to protect skin cells from damage caused by free radicals.

2. In addition, the high levels of fatty acids in roasted sunflower seeds can help to moisturize the skin and prevent dryness. These fatty acids also have anti-inflammatory properties, which can reduce redness and soothe irritation, making sunflower seeds an excellent natural remedy for skin conditions like eczema and psoriasis.

3. Roasted sunflower seeds may even have anti-aging effects on the skin. A study published in the Journal of Investigative Dermatology found that eating foods rich in vitamin E, like sunflower seeds, can help to improve skin texture and reduce the appearance of fine lines and wrinkles.

4.So, whether you're snacking on them or incorporating them into your meals, roasted sunflower seeds can be a great addition to your skincare routine to help keep your skin healthy and glowing.

Possible Side Effects of Sunflower Seeds

  • Sunflower seeds are generally safe to consume for most people. However, there are some possible side effects and precautions to keep in mind:
  •  Due to their high fiber content, consuming too many sunflower seeds may cause diarrhea or other digestive issues.
  • Roasted and salted sunflower seeds may contain high amounts of sodium, which can be harmful to individuals with high blood pressure.
  •  Individuals with nut or seed allergies should avoid sunflower seeds or consult with a healthcare professional before consuming them.
  •  Although rare, some individuals may experience an allergic reaction to sunflower seeds, leading to symptoms such as hives, swelling, or difficulty breathing.
  •  If you experience any adverse side effects or reactions after consuming sunflower seeds, stop consumption immediately and consult with a healthcare professional.

Where to Buy Roasted Sunflower Seeds Online

If you want to purchase high-quality roasted sunflower seeds online, look no further than Boyo. Their online store offers a wide selection of premium roasted sunflower seeds that are sure to satisfy your cravings.
Boyo's roasted sunflower seeds are sourced from top-quality farms and come in various flavors, such as salted, unsalted, and spicy. You can also choose from different packaging options, including bulk bags or single-serving sachets, making it easy to have a snack on the go.
When you purchase roasted sunflower seeds from Boyo, you can be confident that you are receiving a healthy and delicious product that is packed with essential nutrients. Plus, their online store offers fast and convenient delivery, making it easy to enjoy this healthy snack wherever you go.


Roasted sunflower seeds offer a variety of impressive health benefits, making them a great addition to any diet. From their high nutrient content to their potential benefits for skin health, there are several reasons to make roasted sunflower seeds a regular part of your routine.
When shopping for roasted sunflower seeds, be sure to check the price range and consider purchasing them from reputable sellers like Boyo. And when incorporating them into your diet, be mindful of the recommended daily intake and get creative with ways to enjoy them, whether it be as a snack or an ingredient in recipes.
However, it's important to note that consuming too many sunflower seeds may lead to potential side effects, so be mindful of your intake and consult with a healthcare professional if you have any concerns or allergies.
In summary, roasted sunflower seeds are a nutritious and tasty option for anyone looking to improve their overall health and wellness. So why not give them a try and see how they can benefit you?

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1.What are the health benefits of roasted sunflower seeds?
Roasted sunflower seeds offer various health benefits, including providing essential nutrients, promoting heart health, supporting healthy skin, and boosting the immune system.

2.Are there specific benefits of roasted sunflower seeds for females?
Yes, roasted sunflower seeds contain nutrients like vitamin E and selenium, which can support female reproductive health and hormonal balance.

3.Are there specific benefits of roasted sunflower seeds for males?
Absolutely, roasted sunflower seeds are beneficial for males due to their high zinc content, which supports prostate health and enhances fertility.

4.What is the nutritional profile of roasted sunflower seeds?
Roasted sunflower seeds are rich in essential nutrients such as protein, fiber, healthy fats, vitamins (including vitamin E and B vitamins), and minerals (such as copper, magnesium, and selenium).

5.How much do roasted sunflower seeds typically cost?
The price of roasted sunflower seeds can vary depending on the brand, quantity, and where they are purchased. It is recommended to check online retailers or local grocery stores for pricing information.

6.How many calories are in roasted sunflower seeds?
The calorie content of roasted sunflower seeds can range from around 150 to 200 calories per ounce (approximately 28 grams).

7.How many roasted sunflower seeds should I eat daily?
The recommended daily intake of roasted sunflower seeds is approximately 1-2 ounces (28-56 grams) or a handful. It is important to monitor portion sizes as sunflower seeds are calorie-dense.

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