Sunflower seed

Sunflower is an annual plant belonging to the family of Daisies. His country is probably North America or Mexico. North American Indians cultivated sunflowers more than 2000 years ago…




The sunflower seed is the fruit of the sunflower (Helianthus annuus). The term “sunflower seed” is actually a misnomer when applied to the seed in its pericarp (hull). Botanically speaking, it is more properly referred to as an achene. When dehulled, the edible remainder is called the sunflower kernel. There are three types of commonly used sunflower seeds. Linoleic (most common), high oleic, and Nusun. Each variety has its own unique levels of monounsaturated, saturated, and polyunsaturated fats. The information in this article refers mainly to the linoleic variety. For commercial purposes, sunflower seeds are usually classified by the pattern on their husks. If the husk is solid black, the seeds are called black oil sunflower seeds. The crops may be referred to as oilseed sunflower crops. These seeds are usually pressed to extract their oil. Striped sunflower seeds are primarily used for food; as a result, they may be called confectionery sunflower seeds.


Sunflower seeds are more commonly eaten as a healthy snack than as part of a meal. They can also be used as garnishes or ingredients in various recipes. The seeds may be sold as in-shell seeds or dehulled kernels. The seeds can also be sprouted and eaten in salads. However, eating expired sunflower seeds may cause stomach irritation such as bloating or diarrhea due to the rotting of the seed. When in-shell seeds are processed, they are first dried. Afterwards, they may also be roasted or dusted with salt or flour for preservation of flavor. Dehulling is commonly performed by cracking the hull with one’s teeth and spitting it out while keeping the kernel in the mouth and eating it. In-shell sunflower seeds are particularly popular in Mediterranean and Asian countries, including Egypt, Syria, Israel, Turkey, and Malaysia, where they may be called garinim, ayçekirdeği, or kuaci. In Turkey, Syria and Israel they can be bought freshly roasted in shops and markets and are a common stadium food, while in Malaysia they can be bought freshly packed in various roasted flavors. They are also popular in countries worldwide including Russia, Ukraine, Bulgaria, Romania, Spain, China, Morocco, Iran, Canada and the United States. Dehulled kernels have been mechanically processed to remove the hull. These kernels may be sold raw or roasted. These dehulled kernels are sometimes added to bread and other baked goods for their flavor. There is also sunflower butter, similar to peanut butter, but utilizing sunflower seeds instead of peanuts.

Nutritional value per 100 g (3.5 oz)

  • Energy 2,385 kJ (570 kcal)
  • Carbohydrates 18.76 g
    – Sugars 2.62 g
    – Dietary fiber 10.5 g
  • Fat 49.57 g
    – saturated 5.20 g
    – monounsaturated 9.46 g
    – polyunsaturated 32.74 g
  • Protein 22.78 g
  • Thiamine (Vit. B1) 2.29 mg (199%)
  • Riboflavin (Vit. B2) 0.25 mg (21%)
  • Niacin (Vit. B3) 4.5 mg (30%)
  • Pantothenic acid (B5) 6.75 mg (135%)
  • Vitamin B6 0.77 mg (59%)
  • Folate (Vit. B9) 227 μg (57%)
  • Vitamin C 1.4 mg (2%)
  • Vitamin E 34.50 mg (230%)
  • Calcium 116 mg (12%)
  • Iron 6.77 mg (52%)
  • Magnesium 354 mg (100%)
  • Manganese 2.02 mg (96%)
  • Phosphorus 705 mg (101%)
  • Potassium 689 mg (15%)
  • Sodium 3 mg (0%)
  • Zinc 5.06 mg (53%)