Sunflower Seed

Sunflower seeds, also known as sunflower kernels, are the edible seeds harvested from the sunflower plant (Helianthus annuus). These small, oval-shaped seeds have a mild, nutty flavor and a slightly firm, chewy texture, making them a versatile addition to many dishes. They are typically gray-white with black stripes when still in their shell, but are sold shelled and ready to eat. Looking for a healthy snack? Sunflower seeds are packed with nutrients, including vitamin E and selenium, making them a popular choice for snacking, baking, and cooking. They can be enjoyed raw, roasted, or incorporated into a variety of sweet and savory recipes. Explore the many ways to use these nutritional powerhouses in your everyday cooking and baking for a delicious and healthful boost.

Baking Ingredient Snack Seeds Nuts & Seeds

Common Uses

Snacking directly: Enjoy roasted and salted sunflower seeds straight from the bag as a quick and healthy snack. The nutty flavor and satisfying crunch make them a perfect alternative to processed snacks. Opt for unsalted varieties to control sodium intake.
Adding texture to salads: Sprinkle sunflower seeds over green salads, grain bowls, or pasta salads for added crunch and a boost of flavor. They pair particularly well with leafy greens, grilled vegetables, and vinaigrette dressings.
Incorporating into baked goods: Add sunflower seeds to bread dough, muffin batter, or cookie recipes for enhanced texture and a slightly nutty flavor. They work especially well in whole-wheat breads and rustic muffins.
Making sunflower seed butter: Grind roasted sunflower seeds into a smooth and creamy butter, similar to peanut butter or almond butter. Sunflower seed butter is a delicious and nutritious spread for toast, sandwiches, or fruit, and makes a great allergen-friendly option.
Creating a crunchy coating: Use crushed sunflower seeds as a coating for chicken, fish, or tofu. Combine them with breadcrumbs, herbs, and spices for a flavorful and texturally interesting crust that is baked or pan fried.
Using them as a topping for yogurt or oatmeal: Sprinkle a tablespoon or two of sunflower seeds over your morning yogurt, oatmeal, or smoothie bowl. This adds a satisfying crunch and a boost of healthy fats, protein, and fiber to your breakfast.

Nutrition (per serving)

Calories

584.0kcal (29.2%)

Protein

23.7g (47.38%)

Carbs

23.7g (8.61%)

Sugars

2.6g (5.24%)

Healthy Fat

43.6g

Unhealthy Fat

4.5g

% Daily Value based on a 2000 calorie diet

Health Benefits

Rich in Vitamin E, acting as a powerful antioxidant to protect cells from damage.
Good source of magnesium, which supports bone health and muscle function.
Contains healthy fats, including linoleic acid, that can contribute to heart health.
High in selenium, an essential mineral that supports thyroid function and may boost immunity.
Provides plant-based protein, important for muscle building and repair.
Offers dietary fiber, aiding in digestion and promoting gut health.

Substitutes

Flaxseed

Hemp Seed

Storage Tips

Sunflower seeds should be stored in an airtight container to prevent them from going rancid. For short-term storage (a few weeks), keep them in a cool, dry place away from direct sunlight. For longer storage (up to several months), it's best to refrigerate them. You can also freeze sunflower seeds to extend their shelf life even further; just ensure they are in a freezer-safe bag or container. Properly stored sunflower seeds should maintain their flavor and freshness.