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    Sunflower Seeds in Pregnancy: Advantages, Risks, & Recipes

    Pregnancy Best Foods

    Sunflower Seeds in Pregnancy: Advantages, Risks, & Recipes

    Updated on 7 March 2024

    Medically Reviewed by

    Dt. Mansi Goyal

    Specializes in Critical Gestational Diabetes, PCOS Patients - BSC| MSC (Home Science, Food & Nutrition)

    View Profile

    All over the world, sunflower seeds are becoming more and more well-liked as a wholesome and delicious snack. Can we eat sunflower seeds during pregnancy? It depends on the health of the mother, and awareness of the possible hazards, advantages, and purposes of sunflower seeds when you are expecting. But generally speaking, eating sunflower seeds in pregnancy are a good idea. We will cover all the aspects about their benefits and answer the question: how much sunflower seeds to eat per day during pregnancy?"

    What are Sunflower Seeds?

    Sunflower seeds are the edible seeds of the sunflower plant, scientifically known as Helianthus annuus. They are flat, oval-shaped seeds that have a hard black and white striped shell. Sunflower seeds are popular for their high nutritional value and are consumed as a snack or used in cooking and baking.

    In addition to being a nutritious snack, sunflower seeds can be used in a variety of culinary preparations. They can be eaten roasted, salted, or unsalted, and are commonly used in baking bread, cakes, and muffins. Overall, sunflower seeds are a tasty and nutritious addition to a balanced diet, offering a range of health benefits when consumed in moderation.

    Also read: Sabja Seeds During Pregnancy: Benefits & Side Effects

    Can We Eat Sunflower Seeds During Pregnancy?

    Pregnant women must exercise extra prudence when it comes to eating meals to protect both their health and the health of their unborn babies. Sunflower seeds during pregnancy are a great source of folic acid, which is vital for a healthy gestation. Consuming nuts and seeds, which are rich in fiber and good for the digestive system, is also advantageous.

    Nuts and seeds may help with the growth of the baby's brain and central nervous in the initial stages of development since they contain Omega-3 fatty acids.

    Must read: Chia Seeds During Pregnancy: Is It Safe? Benefits & Risks

    Nutritional Values of Sunflower Seed

    1. Carbohydrates

    Sunflower seed kernels have 7 grams of carbohydrates and around 207 calories per 1/4 cup. They are also low-glycemic food since they contain little or no sugar.

    2. Fats

    Just over 19 g of fat is found in a single 1/4 cup portion. But the majority of it is healthier fat.

    3. Proteins

    Sunflower seeds at a serving size of 1/4 cup contain approximately 6 grams of protein.

    4. Minerals

    Copper (68% of your recommended daily amount), magnesium (10%), phosphorous (31%), manganese (31%), selenium (35%), and lesser levels of zinc, iron, and potassium are all the minerals found in sunflower seeds.

    5. Vitamins

    Sunflower seeds provide 7.4 mg, or just below 50% of the recommended daily intake given by the FDA, making them a superior source of vitamin E.

    You may also like: Flaxseed in Pregnancy: Is It Safe To Consume During Pregnancy

    Benefits of Sunflower Seeds in Pregnancy

    Sunflower seeds during pregnancy are almost a must-have nowadays.

    They provide the following important advantages -

    1. Nutrient-rich

    It is a rich source of minerals and vitamins.

    2. Prevents Radical changes

    It prevents radical changes in the body.

    3. Limits Blood Clotting

    Sunflower seeds can reduce and prevent blood clotting in the veins.

    4. Regulates blood pressure

    It moderates blood pressure.

    5. Boosts Immunity

    Sunflower seeds in pregnancy boosts immunity.

    6. Rich source of phosphorus

    It contains phosphorus that helps in bone strength.

    7. Guards against heart diseases

    It guards against heart diseases.

    What are the Risks of Eating Sunflower Seeds During Pregnancy?

    The adverse consequences of sunflower seeds during pregnancy are listed below -

    1. Allergies

    A large percentage of people have allergies to sunflower seeds. When sunflowers are harvested, dust from sunflower seeds or bird foods that contain sunflower seeds may be present. For some people, this may result in allergic responses.

    2. Bacterial contamination

    Sunflower seeds purchased from grocery stores may also contain dangerous pathogens that may lead to food poisoning.

    3. Calorie-dense

    Sunflower seeds may offer several health benefits when included in a balanced diet. But it is good to be conservative as they are high in calories.

    How Should You Eat Sunflower Seeds While Pregnant?

    Sunflower seeds for pregnancy are good. And they can be included in the diet in the following ways -

    1. Wet seeds

    Dehydrated or wet sunflower seeds may be used while cooking.

    2. Dry fruits

    Sunflower seeds can be had with other fruits and dry fruits as a meal, morning cereal, or snack.

    3. Raw or roasted

    Sunflower seeds can also be consumed raw or roasted.

    4. Bread

    Muffins or bread can also be stuffed with sunflower seeds.

    How Much Sunflower Seeds to Eat Per Day During Pregnancy?

    One can eat roughly one tablespoon of sunflower seeds daily. One spoonful of sunflower seeds or sunflower butter can be used in cooking. Sunflower seeds pregnancy also make for a healthy drink.

    Read: Corn in Pregnancy: Benefits & Side Effects

    Sunflower Seeds During Pregnancy Recipes

    1. Granola Bar

    • A baking dish has to be heated with brushed melted butter.

    • In a saucepan with melted butter, brown sugar, vanilla, and honey are combined.

    • In a sizable mixing basin, oats, dried fruits, almonds, peanuts, sunflower seeds, and rice crisps have to be stirred.

    • The butter mixture and the other ingredients should be properly mixed in a different basin.

    • With the remaining ingredients, a bar is created.

    • The granola bars need to be frozen for at least an hour before consumption.

    2. Roasted Sunflower Seed Salad

    • You will need sunflower seeds, salad greens and vegetables of your choice (such as cherry tomatoes, cucumber, bell peppers), and a salad dressing of your choice.
    • Roast the sunflower seeds until they turn golden brown. Once roasted, set them aside to cool.
    • Tear the greens into bite-sized pieces and wash and dry the vegetables. Slice the vegetables as desired and place them in a large salad bowl.
    • Once the sunflower seeds have cooled, add them to the salad bowl.
    • Drizzle your choice of salad dressing over the salad and the salad is ready to serve.

    To sum-up

    Eating sunflower seeds during pregnancy is an excellent choice. And anyone can consume these nutritious gems raw, roasted, or sprouted. Having sunflower seeds in pregnancy can provide several benefits. Sunflower seeds are rich in essential nutrients like vitamin E, folate, and healthy fats, which support fetal development and maternal health. They also offer a good source of fiber and protein, aiding digestion and providing sustained energy. However, moderation is key, as sunflower seeds are calorie-dense. It's always best to consult with a healthcare professional to ensure they fit well within your pregnancy dietary plan.


    1. Brown, B., & Wright, C. (2020). Safety and efficacy of supplements in pregnancy. Nutrition Reviews, 78(10).

    2. Cordeiro, M. B., Peres, M. S., de Souza, J. M., Gaspar, P., Barbiere, F., Sá Filho, M. F., Filho, M. M., Dinardi, R. N., Nogueira, G. P., Mesquita, F. S., Pugliesi, G., Martins, T., Binelli, M., & Membrive, C. M. B. (2015). Supplementation with sunflower seed increases circulating cholesterol concentrations and potentially impacts on the pregnancy rates in Bos indicus beef cattle. Theriogenology, 83(9), 1461–1468.

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    Medically Reviewed by

    Dt. Mansi Goyal

    Specializes in Critical Gestational Diabetes, PCOS Patients - BSC| MSC (Home Science, Food & Nutrition)

    View Profile

    Written by

    Roohi Kalra

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