Sunflower Seeds (Sooraj Mukhi Beej)

Sunflower seeds are technically the fruits of the sunflower plant Trusted Source (Helianthus annuus).

The seeds are harvested from the plant’s large flower heads, which can measure more than 12 inches (30.5 cm) in diameter. A single sunflower head may contain up to 2,000 seeds.

There are two main types of sunflower crops Trusted Source. One type is grown for the seeds you eat, while the other — which is the majority farmed — is grown for the oil.

The sunflower seeds you eat are encased in inedible black-and-white striped shells, also called hulls. Those used for extracting sunflower oil have solid black shells.

Sunflower seeds have a mild, nutty flavor and a firm but tender texture. They’re often roasted to enhance the flavor, though you can also buy them raw.

Sunflowers pack many nutrients into a tiny seed.

The main nutrients in 1 ounce Trusted Source (28.35 grams or 1/4 cup) of shelled, dry roasted sunflower seeds are:

• Calories: 165
• Total fat: 14.1 grams
• Protein: 5.5 grams
• Carbs: 6.8 grams
• Fiber: 3.2 grams
• Vitamin E: 49% of the Daily Value (DV)Trusted Source
• Niacin: 13% of the DV
• Vitamin B6: 13% of the DV
• Folate: 17% of the DV
• Pantothenic acid: 40% of the DV
• Iron: 6% of the DV
• Magnesium: 9% of the DV
• Zinc: 14% of the DV
• Copper: 58% of the DV
• Manganese: 26% of the DV
• Selenium: 41% of the DV

Sunflower seeds are especially high in vitamin E and selenium. These function as antioxidants to protect your body’s cells against free radical damage Trusted Source, which plays a role in several chronic diseases.

Additionally, sunflower seeds are a good source of beneficial plant compounds Trusted Source, including phenolic acids and flavonoids — which also function as antioxidants.

When sunflower seeds are sprouted, their plant compounds increase Trusted Source. Sprouting also reduces factors that can interfere with mineral absorption. You can buy sprouted, dried sunflower seeds online or in some stores.

Sunflower seeds are sold either in the shell or as shelled kernels.

Those still in the shell are commonly eaten by cracking them with your teeth, then spitting out the shell — which shouldn’t be eaten. These seeds are a particularly popular snack at baseball games and other outdoor sports games.

Shelled sunflower seeds are more versatile. Here are various ways you can eat them:

• Add to trail mix.
• Stir into homemade granola bars.
• Sprinkle on a leafy green salad.
• Stir into hot or cold cereal.
• Sprinkle over fruit or yogurt parfaits.
• Add to stir-fries.
• Stir into tuna or chicken salad.
• Sprinkle over sautéed vegetables.
• Add to veggie burgers.
• Use in place of pine nuts in pesto.
• Top casseroles.
• Grind the seeds and use as a coating for fish.
• Add to baked goods, such as breads and muffins.
• Dip an apple or banana in sunflower seed butter.

Sunflower seeds may turn blue-green when baked. This is due to a harmless chemical reaction Trusted Source between the seeds’ chlorogenic acid and baking soda — but you can reduce the amount of baking soda to minimize this reaction.

Lastly, sunflower seeds are prone to becoming rancid due to their high fat content. Store them in an airtight container in your refrigerator or freezer to protect against rancidity.