A single tablespoon of raw sunflower seeds provides approximately 51 calories. Other nutrients that sunflower seeds have to offer include B vitamins, vitamin E and the minerals calcium, iron, zinc, magnesium, phosphorus and selenium. In an impressive variety of culinary ways, sunflower seeds can be accepted into any diet to support nutrient requirements.
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Ways to Incorporate
Swap out peanut butter for sunflower butter, which contains less saturated fat and more selenium. Sprinkle sunflower seeds into yogurt, salads, pilafs and warm mixed-grain dishes, or add it on top of cereals. Give your fruit smoothie a fiber, vitamin and mineral boost by adding 1 to 2 tablespoons of sunflower seeds. Blend the seeds into dressings, sauces and dips. Finely chopped kernels complement bean and nut burgers, falafel, mock vegan tuna salads and any baked goods such as breads, rolls, flatbread and pancakes.