Varieties
The Helianthus genus to which the sunflower belongs contains over 100 species, but only two varieties are generally used for human consumption: the small Russian variety, which is used mostly to produce oil, and the large non-oily North American variety, which is used as a food.
Preparation, uses, and tips
Hulled sunflower seeds, sometimes called kernels, are a good addition to many sweet and savory dishes, including breads, cookies, cakes, pilafs, salads, stuffing, and vegetable and grain dishes. They are sold in the shell as a protein-rich snack food. Sunflower seeds can also be ground into a paste to make a nutritious spread.
Nutritional Highlights
Sunflower seeds (with hulls), 1 cup (234g)
Calories: 262
Protein: 10.5g
Carbohydrate: 8.6g
Total Fat: 22.8g
Fiber: 4.8g
*Excellent source of: Magnesium (163mg), Selenium (27.3mcg), and Folate (105mcg)
*Good source of: Zinc (2.3mg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
Copyright 2007, Healthnotes, Inc., 1505 S.E. Gideon St., Suite 200, Portland, Oregon 97202, www.Healthnotes.com.
2006-09-07
