Sunflower seed facts for kids
A sunflower seed is actually the fruit of the sunflower plant (Helianthus annuus). There are three main kinds of sunflower seeds. These are linoleic (the most common type), high oleic, and sunflower oil seeds. Each kind has different amounts of fats. This article mainly talks about the linoleic type.
For selling, sunflower seeds are often sorted by the pattern on their shells, called husks. If the husk is solid black, they are called black oil sunflower seeds. These are usually pressed to get their oil. Striped sunflower seeds are mostly eaten as a snack. Because of this, they are sometimes called confectionery sunflower seeds.
The name "sunflower seed" is not quite right when talking about the seed still in its shell. In botany, it's actually a type of fruit called a cypsela. When the shell is taken off, the part you can eat is called the sunflower kernel or heart.
Contents
Where Do Sunflower Seeds Come From?
| Country | Amount Produced (millions of tonnes) |
|---|---|
 Ukraine |
14.1 |
 Russia |
12.7 |
 Argentina |
3.5 |
 Romania |
3.0 |
 China |
2.5 |
 Turkey |
1.9 |
 Bulgaria |
1.9 |
 Hungary |
1.8 |
 France |
1.2 |
 United States |
0.9 |
 Spain |
0.9 |
| World total | 52.0 |
| Source: FAOSTAT of the United Nations | |
In 2018, the world produced 52 million tonnes of sunflower seeds. Ukraine grew the most, making up 27% of the total. Russia was second with 25%. Other countries like Argentina, Romania, and China also grew a lot of sunflower seeds.
How Are Sunflower Seeds Used?
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 2,445 kJ (584 kcal) |
|
20 g
|
|
| Sugars | 2.62 g |
| Dietary fiber | 8.6 g |
|
51.46 g
|
|
| Saturated | 4.455 g |
| Monounsaturated | 18.528 g |
| Polyunsaturated | 23.137 g |
|
Protein
|
20.78 g
|
| Vitamins | Quantity
%DV†
|
| Thiamine (B1) |
129%
1.48 mg |
| Riboflavin (B2) |
30%
0.355 mg |
| Niacin (B3) |
52%
8.335 mg |
| Pantothenic acid (B5) |
23%
1.13 mg |
| Vitamin B6 |
103%
1.345 mg |
| Folate (B9) |
57%
227 μg |
| Choline |
11%
55.1 mg |
| Vitamin C |
2%
1.4 mg |
| Vitamin E |
234%
35.17 mg |
| Minerals | Quantity
%DV†
|
| Calcium |
8%
78 mg |
| Iron |
40%
5.25 mg |
| Magnesium |
92%
325 mg |
| Manganese |
93%
1.95 mg |
| Phosphorus |
94%
660 mg |
| Potassium |
22%
645 mg |
| Sodium |
1%
9 mg |
| Zinc |
53%
5 mg |
| Other constituents | Quantity |
| Water | 4.7 g |
|
Link to USDA database entry
|
|
| †Percentages estimated using US recommendations for adults. | |
Sunflower seeds are often eaten as a snack. They can also be used to decorate food or as an ingredient in many recipes. You can buy them with their shells on or as kernels without shells. The seeds can even be sprouted and added to salads.
When sunflower seeds with shells are prepared, they are first dried. After drying, they might be roasted or covered with salt or flour. This helps keep their flavor fresh.
Packaged sunflower seeds are sold "plain" (just salted) or with many different flavors. These can include barbecue, pickle, hot sauce, bacon, ranch, and nacho cheese.
Sunflower seeds with shells are very popular in countries around the Mediterranean Sea, Eastern Europe, and Asia. There, you can buy them freshly roasted and eat them as street food. People crack the shell with their teeth and spit it out. In the United States, baseball players often eat them instead of chewing gum.
Kernels without shells are sold raw or roasted. They are sometimes added to bread and other baked goods for extra flavor. Sunflower seed brittle is a candy made by putting kernels into hard sugar. In some countries like Belarus, Russia, Ukraine, and Romania, roasted and ground seeds are used to make a sweet treat called halva. There is also sunflower butter. It's like peanut butter but made from sunflower seeds. This is a good choice for children with nut allergies in schools. Besides people, sunflower seeds are also food for pets and wild birds.
What Nutrients Are in Sunflower Seeds?
A 100-gram serving of dried whole sunflower seeds has 584 calories. It is made of 5% water, 20% carbohydrates, 51% total fat, and 21% protein. These seeds are a great source of protein (42% of what you need daily). They also have a lot of dietary fiber (36% DV), many B vitamins (23–129% DV), and vitamin E (234% DV). Sunflower seeds are also rich in important dietary minerals. These include magnesium, manganese, phosphorus, iron, and zinc (40–94% DV).
About half of a 100-gram serving is fat. This fat is mostly monounsaturated and polyunsaturated fats, especially linoleic acid. The seeds also have plant compounds called phytosterols. These might help lower levels of blood cholesterol.
How Is Sunflower Oil Made?
Over many years, sunflower oil has become popular all over the world. The oil can be used as it is, or it can be made into margarine. The oil is usually taken out by pressing the sunflower seeds very hard. The part left over after the oil is removed is rich in protein. This part is used to feed farm animals.
The first type of sunflower oil (linoleic sunflower oil) has a lot of polyunsaturated fatty acids (about 68% linoleic acid). It has low amounts of saturated fats. However, different kinds of hybrid sunflowers have been grown. This changes the types of fats in the oil for different uses.
What Are Sunflower Hulls Used For?
The hulls, or shells, are mostly made of cellulose. They break down slowly and can be burned as fuel. The hulls from cultivated sunflowers (Helianthus annuus) have special compounds. These compounds can stop grasses and most garden plants from growing well. Only a few garden plants, like day lilies, are not affected by these compounds.
See also
