Sunflower seeds are small, teardrop-shaped kernels with a firm black-and-white striped shell and a tender, pale inner seed. They have a mild, nutty taste and a satisfying crunch when roasted, making them a popular snack. Rich in healthy fats, protein, vitamin E, and magnesium, they support heart health and energy levels. Often eaten shelled, salted, or flavored, they’re also used in trail mixes, salads, and baked goods.