What Are Sunflower seeds and How Can I Use Them?

Wondering what to do with sunflower seeds? This guide covers how to pick them, cook them, store them, and swap them — with 181 recipes to put them to work.

Nutrition

Nutrition Facts

Serving Size 1 cup, with hulls, edible yield (46g)

Amount per Serving

Calories 262Calories from Fat 205

% Daily Value *

Total Fat 22.8g 35%

Saturated Fat 2.4g 12%

Trans Fat ~

Cholesterol 0mg 0%

Sodium 1mg 0%

Total Carbohydrate 8.6g 3%

Dietary Fiber 5g 19%

Sugars 1.2

Protein 10.5g

Vitamin A 0% Vitamin C 1%

Calcium 5% • Iron 17%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your caloric needs.

recipeland.com/nutrition

Where found

Sunflower seeds are usually found in the snacks section or aisle of the grocery store or supermarket.

Food group

Sunflower seeds are a member of the Nut and Seed Products US Department of Agriculture nutritional food group.

How much do sunflower seeds weigh?

Amount	Weight
1 cup, with hulls, edible yield	46 grams
1 cup	144 grams

Nut and Seed Products

Sesame seeds 663 Sunflower seeds 181 Almonds 1782 Almond paste 61 Cashew nuts 213 Water chestnuts 309 Coconut 947 Coconut, shredded, unsweetened (desiccated) 58 Coconut, shredded (desiccated) 158 Coconut cream 46

In Chinese:	葵花籽
British (UK) term:
en français:	graines de tournesol
en español:	semillas de girasol

Recipes using sunflower seeds

There are 181 recipes that contain this ingredient.

Good Granola

Make a granola full of your favorite dried fruits and nuts!

Craving a breakfast treat that's hearty, cheesy, and not overly sweet. These kale and cheese scones are your new best friend. Inspired by the cozy vibes of an American bakery, we've packed them with tender kale, sharp cheddar, nutty Parmessan, and a hint of plump raisins for a subtle sweetness that balances the savory kick. A generous grind of black pepper adds a spicy edge, making these perfect for brunch, snacks, or even alongside soup.

Granola Bars Bw

Homemade granola bars sweetened with molasses and orange juice concentrate, packed with oats, raisins, apricots, sunflower seeds, wheat germ and sesame. Dense, cakey, and naturally fruit-sweetened.

Healthy Oat Granola

Wholesome oat granola with oat bran, sunflower seeds, banana chips, raisins, and a hint of orange zest. Honey-baked and naturally sweetened for a fiber-rich breakfast or snack.

Chickpea Burgers

Packed with nutrients and the burger is also delicious. Serve these veggie burgers with whatever toppings you feel like.

Crunchy Granola

Homemade crunchy granola with rolled oats, coconut, almonds, sesame, sunflower seeds, and wheat germ, baked low and slow with honey and vanilla. Raisins stirred in after cooling.

Granola Mix

Homemade granola mix bakes ten cups of rolled oats, coconut, sunflower seeds, sesame, and nuts in a honey-molasses syrup. Big-batch breakfast that stores six months.

Muffin's Fun Snack Bars

Muffin's fun snack bars pack instant oats, crispy rice and corn cereal, sunflower seeds, and raisins into chewy-crunchy squares bound with honey and brown butter. A wholesome lunchbox snack kids actually grab.

All Time Favourite Broccoli Salad

Classic broccoli salad: raw broccoli, crisp bacon, cheddar, red onion, and sunflower seeds tossed in a sweet-tangy creamy dressing. The crunchy, make-ahead picnic and potluck favorite.

Rich Tomato & Rice Soup

Vegan tomato rice soup blended creamy with soy milk and garlic, brightened by apple cider vinegar and finished with cooked rice and toasted sunflower seeds. Dairy-free comfort.

Whole Wheat Sunflower Bread

Whole wheat sunflower bread machine loaf with toasty rolled oats, sunflower seeds and a hint of orange zest. High-fiber, hearty crumb, perfect for morning toast or sandwiches.

Chewy Granola Bars

Chewy granola bars packed with crisp cereal, wheat germ, coconut, almonds, sesame seeds, sunflower seeds, and dried figs. A high-fibre snack bound by a brown sugar and honey syrup, ready in 45 minutes.

Cranberry Muesli

This is a different way for enjoying canola, you will find how different it is.

Almond, Cashew & Dried Fruits Granola

I made this granola last night, it was so simple and easy. The granola turned out golden brown, and nuts were deliciously toasted, nutty and crunchy.

Buttermilk Whole Wheat Pancakes with Maple Nut Topping

These delicious and hearty pancakes are ideal for breakfast. Enjoy the delicious flavor while give all the good energies you need to start up your day.

Oatmeal Banana & Fruit Muffins

Whole wheat oatmeal banana muffins with cubed bananas, dried fruit, and toasted sunflower seeds. Lightly sweetened with just one tablespoon of sugar, hearty enough to fuel a morning, ready in 35 minutes.

Fresh Vegetable Salad with Maple Soy Vinaigrette

It's a simply delicious fresh vegetable salad with a light yet tasty maple vinaigrette.

Fruity-Nutty Banana, Chocolate Granola Bars

Making your own granola bars is always the best. It tastes delicious and it's packed with you favorite ingredients. After I tried making my first bunch, there is no turning back to store-bought ones any more. Just made these bars a while ago, still cooling, and smells divine :-)

Auntie's Cole Slaw

The combination of honey and the nuts make this cole slaw the best. This is my husbands favorite coleslaw, when I first made it he just went on and one about how good it was. I got the recipe from my Aunt. I'm guessing about 5 weight watchers points per serving.

Herbed Whole Wheat Bread with Sunflower & Sesame Seeds

Artisan whole wheat bread loaded with sunflower seeds, sesame, herbs, and decorative seed toppings. Hearty high-fiber yeast bread with beautiful scored patterns.

Chocolate Honey Energy Bars

Not only kids love these delicious energy bars, but also grown-ups can't get their hands off these goodness.

Multigrain Pita Bread with Sun Dried Tomato

The third time we made our own pita bread, this time I ground some sunflower and pumpkin seeds and added into the dough with the white sesame seeds, also added some sun-dried tomatoes, the pita bread didn't puff up too much like last time, but the flavor and the texture were both excellent. We really loved the flavor from the nuts and sun-dried tomatoes.