Sunflower seeds
BLS 4.0 food: Sunflower seed (Sonnenblumenkern), code H430100 · cross-reference USDA FDC #170562
Per portion (15 g)
84.6 kcalenergy
3.9 gprotein
0.87 gfibre
7.1 gfat
0.72 gcarbohydrate
Verified benefits — authorised EU health claims
Sunflower seeds meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Protein contributes to a growth in muscle mass.
✓ 19 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of muscle mass.
✓ 19 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of normal bones.
✓ 19 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionLinoleic acid contributes to the maintenance of normal blood cholesterol levels.
✓ 26.6 g linoleic acid per 100 g; condition: at least 1.5 g per 100 g and per 100 kcal. Beneficial effect obtained with 10 g of linoleic acid per day.
EUR-LexEU CommissionReplacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.
✓ 89 % of fatty acids are unsaturated and they provide 64 % of energy; condition for "high unsaturated fat": at least 70 % and more than 20 %.
EUR-LexEU CommissionVitamin E contributes to the protection of cells from oxidative stress.
✓ 37.2 mg per 100 g = 310 % of the EU NRV (12 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 60 more authorised claims
Thiamine contributes to normal energy-yielding metabolism.
✓ 1.9 mg per 100 g = 173 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSThiamine contributes to normal psychological function.
✓ 1.9 mg per 100 g = 173 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSThiamine contributes to the normal function of the heart.
✓ 1.9 mg per 100 g = 173 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to normal energy-yielding metabolism.
✓ 0.26 mg per 100 g = 19 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to the maintenance of normal red blood cells.
✓ 0.26 mg per 100 g = 19 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to the maintenance of normal skin.
✓ 0.26 mg per 100 g = 19 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to the maintenance of normal vision.
✓ 0.26 mg per 100 g = 19 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to the normal metabolism of iron.
✓ 0.26 mg per 100 g = 19 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to the reduction of tiredness and fatigue.
✓ 0.26 mg per 100 g = 19 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal energy-yielding metabolism.
✓ 11 mg per 100 g = 69 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal psychological function.
✓ 11 mg per 100 g = 69 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the maintenance of normal skin.
✓ 11 mg per 100 g = 69 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the reduction of tiredness and fatigue.
✓ 11 mg per 100 g = 69 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to normal psychological function.
✓ 1.3 mg per 100 g = 91 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to normal red blood cell formation.
✓ 1.3 mg per 100 g = 91 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the normal function of the immune system.
✓ 1.3 mg per 100 g = 91 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the reduction of tiredness and fatigue.
✓ 1.3 mg per 100 g = 91 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the regulation of hormonal activity.
✓ 1.3 mg per 100 g = 91 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to normal psychological function.
✓ 56 µg per 100 g = 112 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to the maintenance of normal hair.
✓ 56 µg per 100 g = 112 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to the maintenance of normal skin.
✓ 56 µg per 100 g = 112 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to maternal tissue growth during pregnancy.
✓ 121 µg per 100 g = 61 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal blood formation.
✓ 121 µg per 100 g = 61 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal psychological function.
✓ 121 µg per 100 g = 61 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the normal function of the immune system.
✓ 121 µg per 100 g = 61 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the reduction of tiredness and fatigue.
✓ 121 µg per 100 g = 61 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate has a role in the process of cell division.
✓ 121 µg per 100 g = 61 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to a reduction of tiredness and fatigue.
✓ 336 mg per 100 g = 90 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal muscle function.
✓ 336 mg per 100 g = 90 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal psychological function.
✓ 336 mg per 100 g = 90 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal protein synthesis.
✓ 336 mg per 100 g = 90 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to the maintenance of normal bones.
✓ 336 mg per 100 g = 90 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to the maintenance of normal blood pressure.
✓ 784 mg per 100 g = 39 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to normal muscle function.
✓ 784 mg per 100 g = 39 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPhosphorus contributes to the maintenance of normal bones.
✓ 688 mg per 100 g = 98 % of the EU NRV (700 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal cognitive function.
✓ 5.7 mg per 100 g = 41 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal formation of red blood cells and haemoglobin.
✓ 5.7 mg per 100 g = 41 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal oxygen transport in the body.
✓ 5.7 mg per 100 g = 41 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to the normal function of the immune system.
✓ 5.7 mg per 100 g = 41 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to the reduction of tiredness and fatigue.
✓ 5.7 mg per 100 g = 41 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to normal cognitive function.
✓ 5.8 mg per 100 g = 58 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to normal fertility and reproduction.
✓ 5.8 mg per 100 g = 58 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal testosterone levels in the blood.
✓ 5.8 mg per 100 g = 58 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal bones.
✓ 5.8 mg per 100 g = 58 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal hair.
✓ 5.8 mg per 100 g = 58 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal nails.
✓ 5.8 mg per 100 g = 58 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal skin.
✓ 5.8 mg per 100 g = 58 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal vision.
✓ 5.8 mg per 100 g = 58 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the normal function of the immune system.
✓ 5.8 mg per 100 g = 58 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to normal spermatogenesis.
✓ 53 µg per 100 g = 96 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal hair.
✓ 53 µg per 100 g = 96 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal nails.
✓ 53 µg per 100 g = 96 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal function of the immune system.
✓ 53 µg per 100 g = 96 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal thyroid function.
✓ 53 µg per 100 g = 96 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to maintenance of normal connective tissues.
✓ 1.9 mg per 100 g = 189 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal hair pigmentation.
✓ 1.9 mg per 100 g = 189 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal iron transport in the body.
✓ 1.9 mg per 100 g = 189 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to the normal function of the immune system.
✓ 1.9 mg per 100 g = 189 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the maintenance of normal bones.
✓ 2.4 mg per 100 g = 119 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the normal formation of connective tissue.
✓ 2.4 mg per 100 g = 119 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.”
Goals this food supports
⚖️ Lose weight💪 Build & keep muscle🫀 Improve cholesterol🩺 Healthy blood pressure❤️ Heart health🩸 Blood flow & blood vessels💞 Sexual health & fertility🧠 Strong brain & focus🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🦵 Joints & cartilage🛡️ Immune system✨ Healthy skin💇 Hair & nails👁️ Eyes & vision🩸 Healthy blood & iron🌱 Long life & healthy ageing🦋 Thyroid function
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 15 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 564 kcal | 84.6 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 26.1 g | 3.9 g | BLS PROT625 · Laboratory analysis | |
| Fat | 47.6 g | 7.1 g | BLS FAT · Scientific literaturereferenceKalogeropoulos, N., et al.; Nutritional evaluation and health promoting activities of nuts and seeds cultivated in Greece.; International Journal of Food Sciences and Nutrition; 2013; 64; 6 | |
| Carbohydrate (available) | 4.8 g | 0.72 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 3.5 g | 0.52 g | BLS SUGAR · Calculated by formula | |
| starch | 1.4 g | 0.21 g | BLS STARCH · Aggregated from several sourcesreferenceNational Food Institute; Food data (frida.fooddata.dk), version 4.2; 2022 National Institute for Health and Welfare; Fineli Food Composition Database ; 2019 Agence nationale de sécurité sanitaire (Anses); Ciqual French food composition table; 2020 | |
| Dietary fibre | 5.8 g | 0.87 g | BLS FIBT · Laboratory analysis | |
| Water | 3.8 g | 0.57 g | BLS WATER · Laboratory analysis | |
| Salt | 0 g | 0 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 15 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 4.8 g | 0.71 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 13.4 g | 2 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 26.7 g | 4 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.06 g | 0.01 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.06 g | 0.01 g | BLS F18:3CN3 · Scientific literaturereferenceConverted value from: Kalogeropoulos, N., et al.; Nutritional evaluation and health promoting activities of nuts and seeds cultivated in Greece.; International Journal of Food Sciences and Nutrition; 2013; 64; 6 | |
| EPA | 0 mg | 0 mg | BLS F20:5CN3 · Logische Null | |
| DHA | 0 mg | 0 mg | BLS F22:6CN3 · Logische Null | |
| EPA + DHA (long-chain omega-3) | 0 mg | 0 mg | BLS | |
| omega6 | 26.6 g | 4 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 26.6 g | 4 g | BLS F18:2CN6 · Scientific literaturereferenceConverted value from: Kalogeropoulos, N., et al.; Nutritional evaluation and health promoting activities of nuts and seeds cultivated in Greece.; International Journal of Food Sciences and Nutrition; 2013; 64; 6 | |
| Oleic acid | 13 g | 1.9 g | BLS F18:1CN9 · Scientific literaturereferenceConverted value from: Kalogeropoulos, N., et al.; Nutritional evaluation and health promoting activities of nuts and seeds cultivated in Greece.; International Journal of Food Sciences and Nutrition; 2013; 64; 6 |
Vitamins
| Nutrient | per 100 g | per 15 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 1 µg | 0.15 µg | 0 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 37.2 mg | 5.6 mg | 310 % | BLS VITE · Laboratory analysis |
| Vitamin K | 2.6 µg | 0.39 µg | 3 % | BLS VITK · Calculated by formula |
| Thiamin (vitamin B1) | 1.9 mg | 0.28 mg | 173 % | BLS THIA · Laboratory analysis |
| Riboflavin (vitamin B2) | 0.26 mg | 0.04 mg | 19 % | BLS RIBF · Laboratory analysis |
| Niacin (vitamin B3) | 11 mg | 1.6 mg | 69 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.83 mg | 0.12 mg | 14 % | BLS PANTAC · Other nutrient databasereferenceAgence nationale de sécurité sanitaire (Anses), Ciqual French food composition table 2020 |
| Vitamin B6 | 1.3 mg | 0.19 mg | 91 % | BLS VITB6 · Laboratory analysis |
| Biotin | 56 µg | 8.4 µg | 112 % | BLS BIOT · Laboratory analysis |
| Folate | 121 µg | 18.1 µg | 61 % | BLS FOL · Calculated by formula |
| Choline | 55.1 mg | 8.3 mg | USDA FDC 170562 |
Minerals & trace elements
| Nutrient | per 100 g | per 15 g | %NRV | Origin |
|---|---|---|---|---|
| Potassium | 784 mg | 118 mg | 39 % | BLS K · Laboratory analysis |
| Calcium | 85.7 mg | 12.9 mg | 11 % | BLS CA · Laboratory analysis |
| Magnesium | 336 mg | 50.4 mg | 90 % | BLS MG · Laboratory analysis |
| Phosphorus | 688 mg | 103 mg | 98 % | BLS P · Laboratory analysis |
| Iron | 5.7 mg | 0.86 mg | 41 % | BLS FE · Laboratory analysis |
| Zinc | 5.8 mg | 0.86 mg | 58 % | BLS ZN · Laboratory analysis |
| Iodine | 4 µg | 0.6 µg | 3 % | BLS ID · Laboratory analysis |
| Selenium | 53 µg | 8 µg | 96 % | USDA FDC 170562 |
| Copper | 1.9 mg | 0.28 mg | 189 % | BLS CU · Laboratory analysis |
| Manganese | 2.4 mg | 0.36 mg | 119 % | BLS MN · Laboratory analysis |
| fluoride | 0.06 mg | 0.01 mg | BLS FD · Laboratory analysis |
Essential amino acids
| Nutrient | per 100 g | per 15 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.67 g | 0.1 g | BLS HIS · Laboratory analysis | |
| Isoleucine | 1.1 g | 0.17 g | BLS ILE · Laboratory analysis | |
| Leucine | 1.6 g | 0.25 g | BLS LEU · Laboratory analysis | |
| Lysine | 0.96 g | 0.14 g | BLS LYS · Laboratory analysis | |
| Methionine | 0.55 g | 0.08 g | BLS MET · Laboratory analysis | |
| Phenylalanine | 1.3 g | 0.19 g | BLS PHE · Laboratory analysis | |
| Threonine | 0.93 g | 0.14 g | BLS THR · Laboratory analysis | |
| Tryptophan | 0.36 g | 0.05 g | BLS TRP · Laboratory analysis | |
| Valine | 1.3 g | 0.19 g | BLS VAL · Laboratory analysis |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Vitamin E — fact sheet for health professionals — NIH Office of Dietary Supplements
- Thiamin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Riboflavin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Niacin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin B6 — fact sheet for health professionals — NIH Office of Dietary Supplements
- Biotin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Folate — fact sheet for health professionals — NIH Office of Dietary Supplements
- Magnesium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Potassium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Phosphorus — fact sheet for health professionals — NIH Office of Dietary Supplements
- Iron — fact sheet for health professionals — NIH Office of Dietary Supplements
- Zinc — fact sheet for health professionals — NIH Office of Dietary Supplements
- Selenium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Copper — fact sheet for health professionals — NIH Office of Dietary Supplements
- Manganese — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.