Sunflower Seeds

Hulled sunflower seeds are a tasty addition to breads and vegetable and grain dishes.

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Indigenous to North America, sunflowers were cultivated and used for cooking by Native Americans. Sunflower oil is a popular all-purpose cooking oil. Sunflowers are cultivated in Bulgaria, Hungary, Romania, Russia, Argentina, the United States, and parts of Africa. Sunflower seeds are nicknamed “sunnies.”

Varieties

The Helianthus genus to which the sunflower belongs contains over 100 species, but only two varieties are generally used for human consumption: the small Russian variety, which is used mostly to produce oil, and the large non-oily North American variety, which is used as a food.

Buying and storing tips

Available shelled or unshelled, raw or roasted, sunflower seeds turn rancid quickly. Avoid shelled seeds that appear yellowish in color. Unshelled sunflower seeds may be stored in a cool, dry place. Shelled sunflower seeds should be kept in an airtight container in the refrigerator or freezer, where they will keep for several months.

Availability

Sunflower seeds are available year-round.

Preparation, uses, and tips

Hulled sunflower seeds, sometimes called kernels, are a good addition to many sweet and savory dishes, including breads, cookies, cakes, pilafs, salads, stuffing, and vegetable and grain dishes. They are sold in the shell as a protein-rich snack food. Sunflower seeds can also be ground into a paste to make a nutritious spread.

Nutritional Highlights

Sunflower seeds (with hulls), 1 cup (234g)
Calories: 262
Protein: 10.5g
Carbohydrate: 8.6g
Total Fat: 22.8g
Fiber: 4.8g
*Excellent source of: Magnesium (163mg), Selenium (27.3mcg), and Folate (105mcg)
*Good source of: Zinc (2.3mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.

Health benefits and concerns

Health benefits and concerns for nuts and seeds
Many health benefits and concerns associated with this food are applicable to other nuts and seeds. Read about health benefits and concerns for nuts and seeds for a full description.

The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.