All About Sunflowers

It is not hard to recognize a sunflower. The distinctive head of yellow petals stands majestically tall over surrounding plant life. Originally cultivated by North American Indians, the sunflower has long been used as a source of nutrition. You can eat the seeds of this plant raw, roasted, cooked, dried, or ground — and they're also used as a source of oil.

Sunflower seeds are a familiar ingredient in bread, granola bars, cereal, and salads. You can also purchase sunflower butter (also called "sun butter"), a savory spread similar to peanut butter. However, there are many more uses for sunflowers than cooking alone.

The seeds are popular filler for bird feeders. Try putting one up in your backyard and see how many different species it will attract.
Sunflowers are commonly found in granola bars because of their high protein and energy content. Next time you're low on energy, grab a handful of seeds to re-fuel.
The solid black sunflower seeds are used to extract sunflower oil. They are higher in oil content than the striped seeds, which are more commonly used in food.
American Indians extracted purple and black fabric dyes from sunflower seeds, and vibrant yellow dye from the flower petals.

Learn more about sunflowers

Sunflower seeds close up: Nutrition and recipes
Do-it-yourself: Growing sunflowers and preparing seeds

Sunflower seeds close up: Nutrition and recipes

You can eat sunflower seeds with or without the hulls (they're called "kernels" when de-hulled), and they come in many varieties and flavors. Don't let size deceive you — the small sunflower seeds are packed with vitamins and minerals.

Nutrients in one ounce of sunflower seed kernels

(Oil-Roasted, Without Salt)

Calories	168g	Carbohydrates	6.49g
Fiber	3.0g	Protein	5.69g
Iron	1.21mg	Vitamin E	10.30mg
Folate	66mcg	Selenium	22.2mcg

Sunflower seeds provide healthy doses of Vitamin E and selenium. These powerful antioxidants are thought to protect human cells from cardiovascular disease and cancer. Sunflower seeds are also rich in folate, a nutrient that maintains cell health and prevents anemia. Finally, the seeds of the sunflower plant provide an excellent natural source of linoleic acid, one of the essential fatty acids we need every day.

As with other nuts and seeds, the high protein content of sunflower seeds provides a prolonged feeling of satisfaction and fullness — so they're great for staving off hunger pangs. The high-fiber seeds also help promote and maintain digestive health. Their impressive nutritional profile makes sunflower seeds an excellent source of energy and a simple way to add lift to your everyday recipes. Try these ideas, and add a boost to your favorite foods.

Sunflower snacks and treats

Spice up your salad by tossing in some sunflower seeds. The Lentil Salad with Sunflower Kernels makes a refreshing addition to a summer meal.
Add some seeds to your favorite sandwich or wrap for a little crunch. Sunflower seeds complement tuna salad, hummus, fresh vegetables, and lean deli meats especially well.
Make a hearty breakfast cereal to sprinkle on top of your yogurt in the morning. This Maple-Nut Granola tastes rich and delicious — and you'll have plenty left over for a snack later in the day.
Sunflower seeds are often found in granola bars. If you love snack bars, make some Rainforest Chewy Bars of your own.
Looking for a quick and simple sweet treat? White Chocolate, Fruit and Nut Clusters are sure to please everyone.

Do-it-yourself: Growing sunflowers and preparing seeds

Sunflowers can brighten up any garden or lawn, and boost the nutritional profile of meals — so why not grow and prepare your own?

Plant your seeds once the soil has warmed up to at least 45°F. In most of the Northeastern and Midwestern United States, anytime in the growing season after mid- to late April is perfect. Choose a location where your sunflowers are guaranteed to get plenty of sunlight.
Once the seedlings start to get tall, they will require support. Stakes will help with both supporting the stems and protecting the plants from rodent or bird damage.
Sunflower harvest season is late summer (if you plant in the summer, you can harvest the following year). Try roasting your freshly harvested sunflower seeds with salt and butter for delicious, savory flavor.
Roasted sunflower seeds make a great snack when eaten alone, or a perfect recipe add-in!