Unsalted Sunflower Seeds, Shell-On Calories

No, you should spit out the shells of unsalted sunflower seeds with shells. They are tough and fibrous, so swallowing many can irritate your digestive tract; eat the kernel inside instead.

Roast unsalted sunflower seeds with shells in a dry skillet over medium-low heat, stirring often so they toast evenly. Take them off the heat when they smell nutty and the shells begin to color; add seasonings afterward if you like.

Unsalted sunflower seeds with shells can be eaten either raw or roasted. Crack the shell and eat the kernel in both cases; roasting gives the kernel a stronger, toastier flavor.

Keep unsalted sunflower seeds with shells in an airtight container in a cool, dry place away from sunlight. Their shells offer some protection, but heat and moisture can still make the kernels lose freshness.

Yes, unsalted sunflower seeds with shells can become stale or rancid. Discard them if the kernels smell paint-like or taste bitter, or if you see mold or signs of moisture in the container.

Yes, spread unsalted sunflower seeds with shells in a single layer on a baking tray and roast them, stirring occasionally. Check them frequently because the kernels can burn quickly; let them cool before cracking and eating.

Yes, unsalted sunflower seeds with shells can be frozen in an airtight, moisture-proof container or freezer bag. Take out only what you need and let it come to room temperature before opening the package, to limit condensation.

Swallowing one shell by accident is usually not a problem, but routinely eating the shells of unsalted sunflower seeds is unwise. They can be hard to digest and may irritate the digestive tract or become a choking risk.

Unsalted sunflower seeds are sold with the shells on because the shell helps protect the kernel and gives people a hands-on snack to crack open. Choosing an unsalted version also lets you enjoy the roasted kernels without added salt.