⏱ 525 min total

Sunflower Seed Risotto

Name: Sunflower Seed Risotto
Prep time: 480 min
Cook time: 45 min
Total time: 525 min
Yield: 1 serving
Ingredients: 2 ½ oz Sunflower seed kernels; ½ tbsp Salt; ¼ cup Water; ¼ tbsp Coconut oil; ½ medium Onion; 1 cloves, minced Garlic; ¾ cup Vegetable broth; 4 spear, medium Asparagus; 1 small Carrots; ¼ cup Green peas; ½ cup, chopped Watercress; ½ tsp Olive oil; ½ tsp Lemon juice

Per 1 serving · 550 g · 13 ingredients

Calories

562

28%
of a 2,000 cal day

Protein
20g
13% of calories
Carbs
37g
25% of calories
Fat
41g
62% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Sunflower Seed Risotto (550 g) has 562 calories, with 20 g of protein, 37 g of carbohydrates and 41 g of fat. Most of its energy comes from fat (62% of calories). It is high in protein (40% DV), dietary fiber (47% DV) and Vitamin A (56% DV). Keep an eye on sodium and saturated fat, which provide 187% and 35% of the daily value.

Per 100 g

102cal

low energy density

Protein per 100 cal

3.6g

Net carbs

24g

carbs minus fiber

Fiber

13g

9.6 g sugar

High in

20%+ of the daily value

Protein40%
Dietary fiber47%
Vitamin A56%
Vitamin C30%
Vitamin E133%
Vitamin K74%

Good source of

10–19% of the daily value

Choline12%
Calcium13%

Watch

20%+ of the daily value

Sodium187%
Saturated fat35%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 480 minCook 45 min

1
Soak the sunflower seeds 8–12 hours in well-salted water, using enough to cover the seeds by 2–3 inches. Drain and rinse thoroughly.
2
Blend half of the soaked seeds with the measured water until completely smooth to make a sunflower cream; set aside.
3
Bring a large pot of well-salted water to a boil for blanching the vegetables; prepare an ice bath.
4
In a separate stockpot, melt the coconut oil over medium heat. Add the onions and cook, stirring, until translucent, then add the garlic and cook until fragrant, about 2 minutes.
5
Stir in the remaining sunflower seeds and about two-thirds of the broth. Simmer gently, covered, stirring occasionally, until the seeds are just al dente, adding more broth as needed.
6
Fold in the sunflower cream and heat gently until creamy. Adjust seasoning to taste, then stir in the watercress just to wilt.
7
Blanch the carrots for about 4 minutes, asparagus for 3 minutes, and peas for 2 minutes. Transfer each to the ice bath to stop cooking, then drain well.
8
Spoon the risotto into bowls and top with the blanched vegetables. Finish with a drizzle of olive oil and a squeeze of lemon juice.

Vitamins & minerals

Amounts for 1 serving (550 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	504 μg	56%
Vitamin C	27 mg	30%
Vitamin D	0 μg	0%
Vitamin E	20 mg	133%
Vitamin K	89 μg	74%
Thiamine	0.3 mg	27%
Riboflavin (B2)	0.4 mg	30%
Niacin	7 mg	42%
Vitamin B6	1 mg	63%
Folate (B9)	241 μg	60%
Vitamin B12	0 μg	0%
Pantothenic acid	6 mg	111%
Choline	68 mg	12%

Minerals

Nutrient	Amount	% Daily Value
Calcium	130 mg	13%
Iron	5 mg	63%
Potassium	1,136 mg	24%
Magnesium	125 mg	30%
Phosphorus	928 mg	133%
Zinc	5 mg	42%
Copper	1 mg	165%
Manganese	2 mg	84%
Selenium	59 μg	108%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	1,751 μg	—
Arginine	2 g	—
Aspartic acid	2 g	—
Beta carotene	5,170 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	0.5 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0.5 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.3 g	—
Monounsaturated fats	9 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	24 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	2 g	—
Sucrose	4 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	0.5 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 562 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

107min
Walking (3.5 mph)
67min
Cycling (moderate)
47min
Running (6 mph)
79min
Swimming laps

Common questions

How many calories are in Sunflower Seed Risotto?

One serving of Sunflower Seed Risotto (1 serving) has 562 calories, which works out to 102 calories per 100 g. That is about 28% of a 2,000-calorie day.

Is Sunflower Seed Risotto high in protein?

It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 13% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Sunflower Seed Risotto keto-friendly?

It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 25% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Sunflower Seed Risotto?

4292 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Sunflower Seed Risotto?

9.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (550 g)

Calories562

% Daily Value*

Total fat 41g	53%
Saturated fat 6.9g	35%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 4,292mg	187%
Total carbohydrate 37g	13%
Dietary fiber 13g	47%
Total sugars 9.6g
Protein 20g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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