Age Suggestion
6 months
Iron-Rich
Yes
Common Allergen
No
Sunflower seeds may be introduced as soon as baby is ready to start solids, as long as the seeds are finely ground or blended into smooth sunflower seed butter (and then thinned out with breast milk, formula, water or yogurt to reduce the choking risk).
Sunflowers were one of the first cultivated crops in the Americas. For centuries, Native Americans have grown and used the plant as a form of medicine; as a dye; and as an important food source. Today, much of the world’s production of the sunflower plant supports the demand for its versatile seeds, which can be eaten in dried, raw, or roasted form; milled into sunflower seed flour; pressed to make sunflower oil; and ground to make sunflower seed butter.
Yes. Sunflower seeds, as well as sunflower seed butter, are rich in protein, fat, and fiber. They also offer iron, selenium, and zinc, in addition to vitamins B6, E, and folate. Together, these nutrients help provide the building blocks baby needs for growth, development, and energy to play and explore. Plus, they help support regular digestion, healthy red blood cells, hormone function, taste perception, metabolism, immunity, and more.
No. Allergy to sunflower seeds is rare though not unheard of.
As you would when introducing any new food, start by offering a small quantity on its own for the first few servings and watch closely for any signs of an allergic reaction. If no adverse reaction occurs, gradually increase the quantity over future servings.
Yes. Sunflower seeds are small, firm, and smooth, and sunflower seed butter can get sticky and hard to manage in the mouth, qualities that increase choking risk. To reduce the risk, prepare and serve sunflower seeds and sunflower seed butter in an age-appropriate way. As always, make sure to create a safe eating environment and stay within an arm’s reach of a baby during meals. For more information, visit our section on gagging and choking and familiarize yourself with common choking hazards.
Every baby develops on their own timeline, and the suggestions on how to cut or prepare particular foods are generalizations for a broad audience.
Grind sunflower seeds (hulls removed) in a food processor until completely fine and no large pieces remain. If you do not have a food processor, you can pound the seeds in a cloth with a hammer, a mortar and pestle, or the end of a wine bottle. To serve the ground seed, sprinkle a small amount on yogurt, rice, quinoa, squash, or warm cereal. You can also roll slippery foods like sliced fruit in the ground seed, which adds texture that makes it easier for baby to pick up. Alternatively, thin out smooth sunflower butter (honey-free) with water, breast milk, formula, or purees like applesauce and serve on its own or mix into other soft, scoopable foods like porridge or yogurt. You can also spread the thinned-out sunflower butter very thinly on toast strips. Try serving with a drink in an open cup to help wash down any sticky pieces of food.
Sometime after the second birthday, a child may be ready for whole sunflower seeds with the shells removed if they have developed advanced chewing and swallowing skills and are able to sit calmly and follow directions. To reduce choking risk, make sure the child is in a safe eating environment, seated, and engaged in the task of practicing. Start with one sunflower seed at a time. Remove the shell and discard it, then demonstrate placing the seed on your own molars and chew in a very exaggerated fashion. Explain to the child how your big, strong teeth are breaking down the seed. You can even open your mouth before swallowing to show them how it looks after being broken down. Coach the child to do the same.
To reduce the risk of choking, mix nut and seed butters with yogurt, applesauce, breast milk or formula before serving to babies.
Check out our Baby-Led Weaning for Daycare & Caregivers guide for allergen-free, minimal mess recipes for lunches and snacks.
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