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.
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.
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.
Nutrition 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.