Is Sunflower seeds safe during pregnancy?
Nuts & seeds Also called Surya mukhi (Hindi); Suraj mukhi (Bengali); Suryakanthi vidhai (Tamil); Podduthirugidi puvvu ginzalu (Telugu); Suryakanthi (Malayalam); Sryakanti bijagalu (Kannada); Suraj mukhi na bee (Gujarati).
No official guidance
None of the official sources we searched names sunflower seeds in its pregnancy advice, so there is no official verdict. The general rules below still apply.
No official guidance
We searched these official sources for “Sunflower seeds” and “Surajmukhi beej”. None names this food in its pregnancy advice, so this page gives no verdict of its own.
- US FDA / US EPA: Advice about Eating Fish (For Those Who Might Become or Are Pregnant or Breastfeeding and Children Ages 1 - 11 Years)
- US FDA: Meat, Poultry & Seafood (Food Safety for Moms-to-Be)
- US FDA: Dairy and Eggs (Food Safety for Moms-to-Be)
- US FDA: Fruits, Veggies and Juices (Food Safety for Moms-to-Be)
- US FDA: Ready-to-Eat Foods (Food Safety for Moms-to-Be)
- US FDA: Eating Out & Bringing In (Food Safety for Moms-to-Be)
- US FDA: Dietary Advice Before and During Pregnancy
- US CDC: Safer Food Choices for Pregnant Women
- US CDC: Preventing Listeria Infection
- NHS: Foods to avoid in pregnancy
- NHS: Have a healthy diet in pregnancy
- NHS: Pregnancy vitamins and supplements
- NHS: Drinking alcohol while pregnant
- FSANZ: Listeria in food
- FSANZ: Food safety for vulnerable people
- FSANZ: Mercury in fish
- FSANZ: Pregnancy and healthy eating
- FSANZ: Raw fish dishes
- FSSAI: Food Safety and Standards (Labelling and Display) Regulations, 2020 - Compendium Version VIII, Reg. 9 (warnings/declarations)
- FSSAI: Food Safety and Standards (Food Products Standards and Food Additives) Regulations, 2011 - Chapter 2.10 Beverages (Version 3): standards for carbonated and non-carbonated caffeinated beverages
- ICMR-NIN: Dietary Guidelines for Indians 2024
- NIH NCCIH: Herbs at a Glance: cinnamon
- NIH NCCIH: Herbs at a Glance: fenugreek
- NIH NCCIH: Herbs at a Glance: garlic
- NIH NCCIH: Herbs at a Glance: soy
- NIH NCCIH: Herbs at a Glance: turmeric
- NIH NCCIH: Herbs at a Glance: ginger
- NIH NCCIH: Herbs at a Glance: flaxseed-and-flaxseed-oil
- NIH NCCIH: Herbs at a Glance: pomegranate
- NIH NCCIH: Herbs at a Glance: licorice-root
- NIH NCCIH: Herbs at a Glance: aloe-vera
- NIH NCCIH: Herbs at a Glance: peppermint-oil
- NIH NCCIH: Herbs at a Glance: green-tea
- NIH NCCIH: Herbs at a Glance: bromelain
- NIH NCCIH: Herbs at a Glance: ashwagandha
- NIH NCCIH: Herbs at a Glance: chamomile
General rules that still apply
FSANZ: Pregnancy and healthy eating
Nuts and seeds contain calcium, phytoestrogens and omega-3 fatty acids.
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Nutrition per 100 g (USDA)
| Energy | 584 kcal |
| Protein | 20.78 g |
| Fibre | 8.6 g |
| Sugars | 2.62 g |
| Iron | 5.25 mg |
| Calcium | 78 mg |
| Folate (DFE) | 227 µg |
| Folate, total | 227 µg |
| Vitamin A (RAE) | 3 µg |
| Vitamin C | 1.4 mg |
| Vitamin D | 0 µg |
| Vitamin B12 | 0 µg |
| Choline | 55.1 mg |
| DHA (omega-3) | 0 g |
| EPA (omega-3) | 0.014 g |
| Caffeine | 0 mg |
| Sodium | 9 mg |
USDA FoodData Central: Seeds, sunflower seed kernels, dried (FDC ID 170562), per 100 g. Public domain. Values describe that USDA record; composition varies with variety and preparation.
Sources
- FSANZ: Pregnancy and healthy eating · foodstandards.gov.au. © Food Standards Australia New Zealand, licensed under CC BY 4.0; quoted. No endorsement implied.
Sources checked 26 September 2026.
Quotes are checked word for word against each source page, and paraphrases against the original text. Official bodies are named as sources only: none of them reviewed or endorses this page.
Educational information, not medical advice. Your own doctor or midwife may advise differently for you — follow their advice.