Nutritional Facts of How To Roast Sunflower Seeds, Calories in How To Roast Sunflower Seeds

by Tarla Dalal
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Course
Breakfast

How many calories does one tablespoon of roasted sunflower seeds have?

One tablespoon of roasted sunflower seeds gives 63 calories. Out of which carbohydrates comprise 8 calories, proteins account for 9 calories and remaining calories come from fat which is 46 calories. One tablespoon of roasted sunflower seeds provides about 3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See how to roast sunflower seeds recipe | easy way to roast sunflower seeds | benefits of sunflower seeds | roasted sunflower seeds - surajmukhi ke beej | with 5 amazing images. 

how to roast sunflower seeds recipe  is a simple way to roast sunflower seeds in 3 minutes. Learn easy way to roast sunflower seeds. 

To roast sunflower seeds, put the sunflower seeds in a small non-stick pan. Dry roast them on a medium flame for 2 to 3 minutes, make sure you stir it occasionally. Cool them completely on a big plate. Store in an air-tight container. Use as required.

Roasted sunflower seeds - surajmukhi ke beej are a healthy and tasty addition to your kitchen shelf. You can just pop a few into your mouth, add them to mouth-fresheners or sprinkle them over salads and sabzis to add a unique crunch and appreciable nutritional value too.

Benefits of sunflower seeds are numerous. They are rich in vitamin E , which lowers high blood pressure and is good for your heart as they help reduce inflammation in the body. We have also avoided the use of salt in this recipe. Thus this homemade roasted seeds are a wiser choice than the store bought ones which are usually loaded with salt and sodium both. 

These roast sunflower seeds are also loaded with antioxidants, which may help prevent cancer. Being a good source of zinc too they help boost immunity and build our resistance to various bacteria and virus. 

This easy way to roast sunflower seeds is ready in just 3 minutes. It keeps diabetes at bay, improves skin health and prevents bone loss. Being rich in protein and fibre, they are beneficial for weight loss and women with PCOS too. Isn’t that enough reason to have a tablespoon or two of roasted sunflower seeds each day? Well, these seeds must always be had roasted, so here we show you how to do that.

Tips for roast sunflower seeds. 1. Prefer to use a broad non-stick pan as the seeds can be uniformly roasted. 2. Cool them completely before storing, as even slight warmth might make them soggy. 

You can also try Roasted Pumpkin Seeds or Roasted Makhana.

Is roasted sunflower seeds healthy ?

Yes, this is healthy.

Let's understand the ingredients.

Benefits of sunflower seeds are numerous. They are rich in vitamin E , which lowers high blood pressure and is good for your heart as they help reduce inflammation in the body. We have also avoided the use of salt in this recipe. Thus this homemade roasted seeds are a wiser choice than the store bought ones which are usually loaded with salt and sodium both. 

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have roasted sunflower seeds?

Yes, roasted sunflower seeds is good for diabetic person. Sunflower Seeds being rich in Magnesium, improves insulin response by lowering insulin resistance. Having very low magnesium will result in the pancreas not secrete enough insulin to control our blood sugar. They are good for a Diabetic snack.

Balances Cholesterol levels: Sunflower Seeds are very rich in Vitamin E that can fight free radical damage, which leads to cholesterol oxidation. It also slows down the hardening or thickening of arteries. Also Rich in Vitamin B1, Thiamine , it assists in the production of the neurotransmitter acetylcholine which ensure correct cardiac functioning through correct relay messages between nerves and muscles.

Can healthy individuals have roasted sunflower seeds?

Yes

One tablespoon of roasted sunflower seeds is high in

1. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

2. Vitamin E : Vitamin E balances cholesterol levels, repairs damaged skin and keeps hair shiny.

3. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 63 calories that come from One tablespoon of roasted sunflower seeds?

Walking (6 kmph) = 19 mins
Running (11 kmph) = 6 mins
Cycling (30 kmph) = 8 mins
Swimming (2 kmph) = 11mins

Note: These values are approximate and calorie burning differs in each individual.

Value per tbsp% Daily Values
Energy63 cal3%
Protein2.2 g4%
Carbohydrates2.1 g1%
Fiber0.9 g4%
Fat5.5 g8%
Cholesterol0 mg0%
VITAMINS
Vitamin A1.8 mcg0%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.9 mg7%
Vitamin C0.2 mg1%
Vitamin E3.6 mg24%
Folic Acid (Vitamin B9)24.3 mcg12%
MINERALS
Calcium8.4 mg1%
Iron0.6 mg3%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium1 mg0%
Potassium69.1 mg1%
Zinc0.5 mg5%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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