葵花籽

**乾燥向日葵籽仁**
每100 g（3.5 oz）食物營養值
熱量	2,445 kJ（584 kcal）
	20 g
糖	2.62 g
膳食纖維	8.6 g
脂肪	51.46 g
飽和脂肪	4.455 g
單元不飽和脂肪	18.528 g
多元不飽和脂肪	23.137 g
蛋白質	20.78 g
維生素
硫胺（維生素B1）	(129%) 1.48 mg
核黃素（維生素B2）	(30%) 0.355 mg
菸鹼酸（維生素B3）	(56%) 8.335 mg
泛酸（維生素B5）	(23%) 1.13 mg
吡哆醇（維生素B6）	(103%) 1.345 mg
葉酸（維生素B9）	(57%) 227 μg
膽鹼	(11%) 55.1 mg
維生素C	(2%) 1.4 mg
維生素E	(234%) 35.17 mg
膳食礦物質
鈣	(8%) 78 mg
鐵	(40%) 5.25 mg
鎂	(92%) 325 mg
錳	(93%) 1.95 mg
磷	(94%) 660 mg
鉀	(14%) 645 mg
鈉	(1%) 9 mg
鋅	(53%) 5 mg
	單位; μg = 微克 · mg = 毫克; IU = 藥學国际單位;
	Link to USDA Database entry[2][3]; 參照美國標準的相對百分比; 成人每日的参考膳食摄入量（DRI）; 來源：（英文）美國農業部營養

葵花籽，是向日葵的果实（連殼）及種子（去殼後）。顏色有黑色、白色和褐色，大部份种子都是集多色於一体。

向日葵種籽

向日葵種籽

葵瓜子

可作零食；也可榨油，葵花籽油可用來煮菜，而且含有約90%的不飽和脂肪酸，很多人都認為其是健康食用油。

食用

成份

葵花籽中主要的營養素是脂肪，主要包含單元不飽和脂肪和多元不飽和脂肪，其中亞油酸所佔比例較高。此外，種子含有可助於降低血脂（血液膽固醇[1]）水平的植物固醇。

壓榨油

原生向日葵油（亞油酸向日葵油）包含高不飽和脂肪酸（約68%的亞油酸）和低飽和脂肪酸（如棕櫚酸和硬脂酸）。然而因種種目的，開發各混種，以改變作物的脂肪酸譜。[4]

與其他植物油的比較

植物油[5][6]
类别	氫化[7]	飽和脂肪酸	單元不飽和脂肪酸		多元不飽和脂肪酸			發煙點
类别	氫化[7]	飽和脂肪酸	總量(單元)[5]	油酸 (ω-9)	總量(多元)[5]	α-亞麻酸（ω－3）	亚油酸 (ω－6)	發煙點
鳄梨[8]		11.6	70.6		13.5	1	12.5	249 °C（480 °F）[9]
油菜(芥花油)[10]		7.4	63.3	61.8	28.1	9.1	18.6	238 °C（460 °F）[11]
椰子[12]		82.5	6.3	6	1.7			175 °C（347 °F）[11]
玉米胚芽[13]		12.9	27.6	27.3	54.7	1	58	232 °C（450 °F）[14]
棉籽[15]		25.9	17.8	19	51.9	1	54	216 °C（420 °F）[14]
亞麻籽[16]		9.0	18.4	18	67.8	53	13	107 °C（225 °F）
大麻籽[17]		7.0	9.0	9.0	82.0	22.0	54.0	166 °C（330 °F）[18]
油橄欖[19]		13.8	73.0	71.3	10.5	0.7	9.8	193 °C（380 °F）[11]
油棕[20]		49.3	37.0	40	9.3	0.2	9.1	235 °C（455 °F）
花生[21]		20.3	48.1	46.5	31.5		31.4	232 °C（450 °F）[14]
红花籽[22]		7.5	75.2	75.2	12.8	0	12.8	212 °C（414 °F）[11]
大豆[23]		15.6	22.8	22.6	57.7	7	51	238 °C（460 °F）[14]
葵花籽(亞油酸 < 60%)[24]		10.1	45.4	45.3	40.1	0.2	39.8	227 °C（440 °F）[14]
葵花籽 ( 油酸 > 70% ) [25]		9.9	83.7	82.6	3.8	0.2	3.6	227 °C（440 °F）[14]
棉籽[26]	氢化	93.6	1.5		0.6		0.3
油棕[27]	氢化	88.2	5.7		0
大豆[28]	部份氢化	14.9	43.0	42.5	37.6	2.6	34.9
每100公克佔總油脂重量的百分比（%）數值

参见

可食用種子列表

參考來源

引用

. 國家教育研究院雙語詞彙. [2017-09-04].
C. 堅果及種子類，衛生福利部食品藥物管理署，2003-06-09
食物營養成分資料，馬偕紀念醫院
. Sunflowernsa.com. [2011-03-27] （英语）.
. United States Department of Agriculture. May 2016. 除非另加標注此列數據取自 the USDA Nutrient database
. Nutritiondata.com, Conde Nast for the USDA National Nutrient Database, Standard Release 21. 2014 [7 September 2017]. 數值取自 Nutritiondata.com (SR 21)可能需要與2017年9月美國農業部SR 28的最新版本保持一致。
(PDF).
. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].
What is unrefined, extra virgin cold-pressed avocado oil?, The American Oil Chemists’ Society
. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].
Katragadda, H. R.; Fullana, A. S.; Sidhu, S.; Carbonell-Barrachina, Á. A. . Food Chemistry. 2010, 120: 59. doi:10.1016/j.foodchem.2009.09.070.
. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].
. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].
Wolke, Robert L. . The Washington Post. May 16, 2007 [March 5, 2011].
. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].
. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].
. Journal of Dermatological Treatment. 2005 [25 October 2017].
https://www.veghealth.com/nutrition-tables/Smoke-Points-of-Oils-table.pdf
. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].
. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].
Vegetable Oils in Food Technology (2011), p. 61.
. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].
. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].
. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].
. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].
. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].
. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].
. US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].

書目

歐陽英：《生機食療實務大全》，躍昇文化出版社，初版16刷2002年12月。
時報國際◎企劃製作：《堅果萬歲》，時報國際廣告股份有限公司，初版2006年2月。

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[1] . 國家教育研究院雙語詞彙. [2017-09-04].

[2] C. 堅果及種子類，衛生福利部食品藥物管理署，2003-06-09

[3] 食物營養成分資料，馬偕紀念醫院

[4] . Sunflowernsa.com. [2011-03-27] （英语）.

[USDA_ndbcolumn-5] . United States Department of Agriculture. May 2016. 除非另加標注此列數據取自 the USDA Nutrient database

[6] . Nutritiondata.com, Conde Nast for the USDA National Nutrient Database, Standard Release 21. 2014 [7 September 2017]. 數值取自 Nutritiondata.com (SR 21)可能需要與2017年9月美國農業部SR 28的最新版本保持一致。

[The_margarine_shall_be_made_from_one_or_more_of_the_following_vegetable_oils;_canola,_safflower,_sunflower,_corn,_soybean,_or_peanut_oil.-7] (PDF).

[8] . US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].

[ACOS-9] What is unrefined, extra virgin cold-pressed avocado oil?, The American Oil Chemists’ Society

[10] . US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].

[Rao-11] Katragadda, H. R.; Fullana, A. S.; Sidhu, S.; Carbonell-Barrachina, Á. A. . Food Chemistry. 2010, 120: 59. doi:10.1016/j.foodchem.2009.09.070.

[12] . US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].

[13] . US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].

[post-14] Wolke, Robert L. . The Washington Post. May 16, 2007 [March 5, 2011].

[15] . US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].

[16] . US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].

[17] . Journal of Dermatological Treatment. 2005 [25 October 2017].

[18] ttps://www.veghealth.com/nutrition-tables/Smoke-Points-of-Oils-table.pdf

[19] . US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].

[20] . US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].

[FOOTNOTEVegetable_Oils_in_Food_Technology201161-21] Vegetable Oils in Food Technology (2011), p. 61.

[22] . US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].

[23] . US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].

[24] . US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].

[25] . US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].

[26] . US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].

[27] . US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].

[28] . US National Nutrient Database, Release 28, United States Department of Agriculture. May 2016 [6 September 2017].