In addition to birds, people of all ages enjoy sunflower seeds, which provide a good source of protein and other important nutrients. Try roasted sunflower seeds on a garden salad or as a healthy snack.
Ground, roasted sunflower seeds make sunflower butter that has a texture similar to peanut butter. Sunflower butter provides a healthy alternative to tree nut butter for those with peanut allergies.
Sunflowers (Helianthus annuus) come in all varieties for growing in the garden; but we rarely plant them ourselves; birds and chipmunks plant them for us. This year we have the most ever sunflowers in our gardens.
Sunflower Seed Nutrition: Dry roasted without salt
Excellent Source: Vitamin E and heart healthy unsaturated fats
Good Source: dietary Fiber, Niacin, Vitamin B6, Folate, Zinc
1 ounce (28g) = 163 calories, dietary Fiber 3g (12% DV), Protein 5g, Vitamin E 7.3mg (37% DV), Niacin 2 mg (10% DV), Vitamin B6 0.2 mg (11% DV), Folate 66.4 mcg (17% DV), Zinc 1.5 mg (10% DV), total fat 13.9g (21% DV)- polyunsaturated fat 9.2g, monounsaturated fat 2.7g, saturated fat 1.5g
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