Nuts & seeds · Seeds
Sunflower seeds
Mild, grey-green kernels from sunflower heads; eaten roasted and added to breads, salads and granola.
Also called: ay çekirdeği, pipas
A kind of seeds
Photo: Kaldari, via Wikimedia Commons (public-domain)
What it is
Sunflower seeds are sold in their striped black-and-white shells (for snacking, pipas) or as shelled, grey-green kernels. They are mild, slightly sweet and nutty, and toast well. They are a common nut-free alternative in pesto, butters and baking.
Helianthus annuus
How it’s used
- Toasted over salads and grain bowls
- Baked into seeded breads and crackers
- Mixed into granola and bars
- Blended into nut-free butter or pesto
Characteristics
Storage
Cool, dry and dark. Keep airtight in a cool, dark place; refrigerate shelled kernels for longer storage.
Diet, allergens and safety
No major allergens in typical versions.
- Vegetarian
- Vegan
- Dairy-free
- Egg-free
- Gluten-free
- Nut-free
- Soy-free
- Caffeine-free
Nutrition per 100 g
- Energy
- 584 kcal
- Protein
- 20.78 g
- Carbohydrate
- 20 g
- Fat
- 51.46 g
- Fibre
- 8.6 g
- Sugars
- 2.62 g
USDA FoodData Central: Seeds, sunflower seed kernels, dried.
Substitutes
Optional — what works if you don’t have it, and how it changes the dish.
- Pumpkin seeds — Swap 1:1; greener and larger.
Related ingredients
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