Asunflower seed is a seed from asunflower (Helianthus annuus). There are three types of commonly used sunflower seeds:linoleic (most common),high oleic, andsunflower oil seeds. 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 eaten as a snack food; as a result, they may be called confectionery sunflower seeds.
The term "sunflower seed" is amisnomer when applied to the seed in itspericarp (hull). Botanically speaking, it is acypsela.[1] When dehulled, the edible remainder is called the sunflower kernel or heart.
| Country | Production (millions of tonnes) |
|---|---|
 Russia | 16.4 |
 Ukraine | 11.3 |
 Argentina | 4.1 |
 China | 2.9 |
 Turkey | 2.6 |
 Bulgaria | 2.1 |
 Romania | 2.1 |
 France | 1.8 |
 Kazakhstan | 1.3 |
 Hungary | 1.3 |
World total | 54.3 |
| Source:FAOSTAT of theUnited Nations[2] | |
In 2022, global production of sunflower seeds added up to 54 milliontonnes, led byRussia andUkraine with 51% of the world total combined (table).Argentina,China,Turkey,Bulgaria, andRomania also contributed significant volumes.
| 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 | ||||||||||||||||||||||||||||||||||||||||||||||||||||
20.78 g | |||||||||||||||||||||||||||||||||||||||||||||||||||||
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| Other constituents | Quantity | ||||||||||||||||||||||||||||||||||||||||||||||||||||
| Water | 4.7 g | ||||||||||||||||||||||||||||||||||||||||||||||||||||
| †Percentages estimated usingUS recommendations for adults,[3] except for potassium, which is estimated based on expert recommendation fromthe National Academies.[4] | |||||||||||||||||||||||||||||||||||||||||||||||||||||
Sunflower seeds are commonly eaten as a snack, but can also be consumed as part of a meal. They can be used as garnishes or ingredients in various recipes. The seeds may be sold as in-shell seeds or dehulled kernels or besprouted and eaten insalads.
When in-shell seeds are processed, they are first dried. Afterwards, they may be roasted or dusted with salt or flour for the preservation of flavor.
Sunflower seeds sold by the bag are either eaten plain, salted (sometimes called 'plain') or with flavoring added by the manufacturer. Flavor examples include barbecue, pickle, hot sauce, bacon, ranch, and nacho cheese.
In-shell, sunflower seeds are particularly popular inMediterranean, Eastern European, and Asian countries where they can be bought freshlyroasted and are commonly consumed as street food, the hull being cracked open with the teeth and spat out, while in many countries, they can be bought freshly packed in various roasted flavors. In the United States, they are commonly eaten by baseball players as an alternative tochewing tobacco.[5]
Mechanically dehulled kernels are sold raw or roasted and are sometimes added to bread and other baked goods for their flavor. Sunflower seedbrittle is produced by embedding the kernels in hard sugar candy. In Belarus, Russia, Ukraine, Bulgaria and Romania, roasted ground seeds are used to make a type ofhalva.
Sunflower butter is similar topeanut butter, but made from sunflower seeds instead of peanuts, and may be a substitute for those with nut allergies. However, sunflower seeds may also cause allergies in rare cases.[6]
Sunflower seeds are commonly used as food for pets, typically being included in birdseed mix forbird feeders.
Dried sunflower seeds are 5% water, 20%carbohydrates, 51%fat, and 21%protein (table). In a reference amount of 100 g (3.5 oz), sunflower seeds provide 584 kilocalories offood energy, and are a rich source (20% or higher of theDaily Value, DV) of protein (42% DV),dietary fiber (36% DV), severalB vitamins (23–129% DV), andvitamin E (234% DV) (table). The seeds contain high levels ofdietary minerals, includingpotassium,magnesium,manganese,phosphorus,iron,zinc, andcopper (22–200% DV, table).
Half of the weight of sunflower seeds is fat, mainlymonounsaturated andpolyunsaturated fats, principallylinoleic acid. Additionally, the seeds containphytosterols which may contribute toward lower levels ofblood cholesterol.[7]
Sunflower oil is popular worldwide. The oil may be used as is, or may be processed into polyunsaturatedmargarines. The oil is typically extracted by applying high pressure to the sunflower seeds and collecting the oil. Theprotein-rich cake remaining after the seeds have been processed for oil is used as livestock feed.
The original sunflower oil (linoleic sunflower oil) is high in polyunsaturatedfatty acids (about 68%linoleic acid) and low in saturated fats, such aspalmitic acid andstearic acid. However, varioushybrids have been developed to alter the fatty acid profile of the crop for various purposes.[8][9]
The hulls, or shells, mostly composed ofcellulose, decompose slowly and may be burned asbiomass fuel.[10] Sunflower hulls of the cultivated sunflower (Helianthus annuus) containallelopathic compounds which are toxic to grasses and the vast majority of cultivated garden plants.[11][12] Only a small number of garden plants, such asday lilies, are unaffected by the allelopathic compounds found in sunflower hulls.[11][12]
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