Sunflower seeds: nutrition for pregnancy & family
Also known as Beli phular guti, Suraj mukhi, Suraj mukhi na bee, Surya mukhi, Sryakanti bijagalu, Symbai tiew sngi, Suryakanthi, Numitlei Maru, Surjya Mukhi Manji, Suryakanthi vidhai, Podduthirugidi puvvu ginzalu. Food group: Nuts and Oil Seeds. Vegetarian.
Is it safe during pregnancy?
What official food-safety sources say, source by source: Is Sunflower seeds safe during pregnancy?
Nutrition per 100 g (USDA)
| Energy | 584 kcal |
| Protein | 20.8 g |
| Fat | 51.5 g |
| Carbohydrate | 20.0 g |
| Fibre | 8.6 g |
| Iron | 5.3 mg |
| Calcium | 78 mg |
| Folate | 227 mcg |
| Vitamin C | 1.4 mg |
| Choline | 55 mg |
| Zinc | 5.0 mg |
| Sodium | 9 mg |
Values: USDA FoodData Central, Seeds, sunflower seed kernels, dried (FDC ID 170562; public domain). This is USDA's analysis of the same food, not of the Indian sample in IFCT, so figures for this exact variety may differ. See the full USDA page.
What 100 g gives you in pregnancy
| Folate | 227 mcg — 38% of the daily need in pregnancy |
- Folate lowers the risk of neural tube defects, which form in the first weeks of pregnancy.
From the USDA values above, against NIH / US Dietary Reference Intakes recommended intakes for pregnancy. Requirements differ by country, so percentages are only meaningful against the authority named here. They describe 100 g of this food, not a meal plan; your doctor may advise different amounts for you.
Explore further
By USDA's figures, Sunflower seeds is a notable source of folate and iron — see what each does in pregnancy.
More nuts and oil seeds: Almond, Arecanut, dried, brown, Arecanut, dried, red color, Arecanut, fresh, Cashew nut, Coconut, kernal, dry.
Sunflower seeds in Indian languages
| Assamese | Beli phular guti |
| Bengali | Suraj mukhi |
| Gujarati | Suraj mukhi na bee |
| Hindi | Surya mukhi |
| Kannada | Sryakanti bijagalu |
| Khasi | Symbai tiew sngi |
| Malayalam | Suryakanthi |
| Manipuri | Numitlei Maru |
| Marathi | Surya mukhi |
| Odia | Surjya Mukhi Manji |
| Punjabi | Suraj mukhi |
| Tamil | Suryakanthi vidhai |
| Telugu | Podduthirugidi puvvu ginzalu |
Regional names as recorded by ICMR-NIN in the Indian Food Composition Tables.
Why it can help during pregnancy
- Iron: Iron supports the extra blood your body makes during pregnancy.
- Folate: Folate supports your baby's early neural development.
- Choline: Choline supports your baby's brain and spinal cord development.
Consensus public-health guidance (WHO / ICMR-NIN), for nutrients the USDA values show this food is a good source of. A balanced, varied diet matters more than any single food.
Source for composition: ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017), code H020 — IFCT values not reproduced; the figures shown are USDA's. IFCT's licence does not allow its tables to be republished electronically, so we cite the record instead.
Educational information, not medical or dietary advice. Most everyday foods are fine in normal amounts — ask your doctor or dietitian about anything specific to your pregnancy.