Striped sunflower seeds, shell-on Calories

It is best not to eat sunflower seed shells. Their tough, fibrous pieces are difficult to digest, and swallowing many can cause constipation or, rarely, an intestinal blockage. Crack the shell and eat the kernel instead.

To roast striped sunflower seeds in the shell, rinse and drain them, then spread them in a single layer on a baking tray. Stir occasionally as they roast, and let them cool before judging their final crispness.

Keep striped sunflower seeds in an airtight container in a cool, dry, dark place. Heat, light, and moisture can make their natural oils turn rancid; refrigerate the sealed container if you need to store them for longer.

Discard sunflower seeds that smell musty or like stale, rancid oil, or show signs of mold. The shell offers some protection to the kernel, but it does not prevent spoilage when seeds are stored in damp or hot conditions.

Unsalted striped sunflower seeds are the better choice if you are limiting sodium. Salted seeds add sodium with each handful, so people managing high blood pressure or following a low-sodium diet may prefer the unsalted kind.

Sunflower seeds can contribute to weight gain if large portions regularly add more energy than your body uses. Their shells slow down eating for some people, but they do not make the kernels impossible to overeat.

Many wild birds can eat striped sunflower seeds with the shell on, provided the seeds are plain and unsalted. Avoid offering salted or seasoned snack seeds, and clear away discarded shells around feeders.

The striped shell protects the kernel during handling and gives people a seed to crack open as they snack. These larger striped seeds are commonly sold for human snacking, while small black oilseed varieties are often used for bird feed.

Yes, repeatedly cracking sunflower seed shells with your front teeth can wear enamel or chip a tooth. Use your fingers to open stubborn shells instead, especially if you already have sensitive or damaged teeth.