Can You Eat the Shells of Sunflower Seeds

The shells of sunflower seeds are edible. The seeds inside the shell come off the seed head of the sunflower plant. The shell itself is made up of several layers, some of which may be tougher than others.

Sunflower Seeds Are Delicious, Nutritious and Easy to Find

Sunflower seeds are delicious, nutritious, and easy to find. They can be eaten raw or roasted and are high in protein and B vitamins. Sunflower seeds grow on a tall plant with large, yellow flowers that turn into large, brown seed pods. The seeds inside each pod are covered by a hard shell that must be cracked open before they can be eaten.

  • Raw Sunflower Seeds

If you’re trying to avoid heat-sensitive foods, raw sunflower seeds aren’t an option because they become bitter when cooked. However, they are still great for snacking on as they are high in protein and B vitamins like niacin, riboflavin, and folic acid. A quarter cup of raw sunflower seeds contains 5 grams of protein and just 1 gram of fat. They also contain magnesium, iron and zinc.

  • Roasted Sunflower Seeds

Roasted sunflower seeds are a popular snack food due to their taste and crunchiness. They can be eaten plain or seasoned with salt or spices such as paprika or chili powder for extra flavor. You can make your own roasted sunflower seeds by spreading them out on a baking sheet in an oven set at 250 degrees Fahrenheit for about 20 minutes until they start turning brown around the edges

How to Eat a Sunflower Seed

Sunflower seeds are one of the healthiest snacks around. They’re loaded with protein, fiber, vitamins, and minerals.

Sunflower seeds are typically eaten plain or roasted. But they can also be used in many different recipes, including muffins and breads.

Here’s how to eat a sunflower seed:

  • Step 1: Remove the hulls from the seed. You can do this by hand or with a special tool called a huller.
  • Step 2: Soak the seeds in water for at least 24 hours before eating them. This will soften them up so they’re easier to chew and digest. Some people add salt or other spices when soaking their seeds.

 How Many Calories Are in a Sunflower Seed

Sunflower seeds are a great source of protein, fiber, vitamins and minerals. They are also low in calories and fat. The shells of sunflower seeds contain most of the nutrients found in the seeds. However, they do not contain any significant number of calories or fat.

How Many Calories Are in a Sunflower Seed?

  • The exact number of calories in a sunflower seed depends on its size. One tablespoon of shelled sunflower seeds contains approximately 105 calories, whereas one ounce contains about 490 calories (about 22 grams). This is about 10 percent of the recommended daily intake for women and 20 percent for men.
  • One tablespoon of raw shelled sunflower seeds contains 100-110 calories, 5-7 grams of carbohydrates and 4-5 grams of protein. A serving also provides 2-3 percent of the daily value for iron and magnesium and 6 percent for copper. Sunflower seeds are also rich in vitamin E (1/4 cup or 28 g).

Sunflower Seeds Are Rich in Healthy Fats, Antioxidants And Other Nutrients.

Sunflower seeds are rich in healthy fats, antioxidants and other nutrients. These seeds can be eaten raw or roasted, and they’re a delicious addition to salads, soups, entrees and desserts.

The shells of sunflower seeds are edible, but they may not taste as good as the rest of the seed. If you want to eat the shell, try roasting it first so that it has more flavor.

Sunflower Seed Shells Are Nutritious

Sunflower seeds contain vitamin E and magnesium, which are essential for heart health. They also have a high amount of essential amino acids that help your body build muscle tissue and repair damaged cells.

Sunflower seed shells contain protein but only trace amounts of fat, carbohydrates and sugars. This makes them an ideal snack for people who follow low-carb diets such as Atkins or Paleo because they won’t raise blood sugar levels like other nuts do.

Are Sunflower Seed Shells Hard on Your Digestive System?

Shells of sunflower seeds are not hard on your digestive system. The shells are made of fiber and cellulose, which is a carbohydrate.

These carbohydrates are not broken-down during digestion, so they do not provide any nutrients when consumed. They also do not cause any harm to the digestive system or contribute to constipation.

There is a myth that eating sunflower seed shells can cause a person to choke or become constipated because the sunflower seed shell contains a large amount of fiber. This is not true. Sunflower seeds do not contain a lot of fiber in their shells; however, some people may find it difficult to chew them because they are hard and coarse.

The truth is that it’s very rare for someone to choke on sunflower seed shells because they can be chewed easily and swallowed quickly without much effort at all.


The shells of sunflower seeds have a few properties that make them healthy. However, when you look at the number of sunflower seeds that you eat in the shell versus the amount that you consume, you end up with very little in the way of nutrients. The best solution for this problem is to go ahead and eat the shells – just choose a healthy diet to accompany them.