Sunflower Seeds

Sunflower seeds are popular in trail mix, multi-grain bread and nutrition bars, as well as for snacking straight from the bag.

They’re rich in healthy fats, beneficial plant compounds and several vitamins and minerals.

These nutrients may play a role in reducing your risk of common health problems, including heart disease and type 2 diabetes.

Here’s everything you need to know about sunflower seeds, including their nutrition, benefits and how to eat them.

Sunflower seeds are technically the fruits of the sunflower plant (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. 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.