Shop products for Sunflower Seeds 
Hulled sunflower seeds are a tasty addition to breads and vegetable and grain dishes.
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.
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, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.
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.
