1 ounce (small) of Sunflower seeds roasted unsalted (28 g) has 163 calories. That works out to 582 calories per 100 g. It contains 6.7 g of carbs, 5.8 g of protein, 14.4 g of fat and 2.4 g of fiber. Its 9.8 mg of Vitamin E covers 66% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

What is Sunflower seeds roasted unsalted?

Roasted unsalted sunflower seeds are the edible seeds of the sunflower, dry-roasted without added salt. They are sold either in their striped shells or as kernels; shell-on seeds are commonly cracked open and eaten a few at a time, while kernels are easy to sprinkle into meals.

Their flavour is gently toasted and nutty, with a firm crunch. They make a handy snack on their own, and the kernels work well over salads, porridge or yoghurt. Sunflower seeds are rich in fats and provide protein and fibre; 100 g contains 51.5 g of fat, so a small handful is a practical portion. Choose kernels for easier eating, or pair either form with fresh fruit for a simple snack.

Sunflower seeds roasted unsalted Nutrition Facts

Selected: 100 g

582

KCAL / 100G

Carbs

24.1g

· 9% DV

Protein

20.8g

· 42% DV

Fat

51.5g

· 66% DV

Fiber

8.6g

· 31% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 15% · Protein 13% · Fat 72%

Sunflower seeds roasted unsalted Vitamins & Minerals

Vitamins

Vitamin E

35.17mg · 234% DV

1.48mg · 123% DV

1.35mg · 79% DV

Folate

227µg · 57% DV

Minerals

Copper

2mg · 222% DV

Selenium

53µg · 96% DV

Phosphorus

660mg · 94% DV

Manganese

2mg · 87% DV

How Nutritious Is Sunflower seeds roasted unsalted?

Nutrient density

High

78/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

High

60/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Sunflower seeds roasted unsalted Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Sunflower seeds roasted unsalted

To burn the 582 calories in 100 g:

🚶

144min

Walking (5 km/h)

🏃

59min

Running (8 km/h)

🚴

79min

Cycling

🏊

68min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Sunflower seeds roasted unsalted Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Sunflower seeds roasted unsalted Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Sunflower seeds roasted unsalted Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Sunflower seeds roasted unsalted Fat Profile

SATURATED

4.5g

MONOUNSATURATED

18.5g

POLYUNSATURATED

23.1g

⚖️

Omega 6:3 ratio 330:1

Above the ideal 4:1 (330:1).

Compare Sunflower seeds roasted unsalted

🌻vs🥜

Sunflower seeds roasted unsalted vs Peanuts15 kcal more per 100 g

→🌻vs🥜

Sunflower seeds roasted unsalted vs Walnut72 kcal fewer per 100 g

→🌻vs🥜

Sunflower seeds roasted unsalted vs Almond3 kcal more per 100 g

→🌻vs🌻

Sunflower seeds roasted unsalted vs Sunflower seeds2 kcal fewer per 100 g

→

Foods Similar to Sunflower seeds roasted unsalted

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Sunflower seeds roasted unsalted

Are roasted unsalted sunflower seeds good for you?

Yes, roasted unsalted sunflower seeds can be a nutritious snack. They provide vitamin E and magnesium, though they are energy-dense, so portioning some into a bowl is more practical than eating straight from a large bag.

Can you eat the shells of roasted unsalted sunflower seeds?

You can technically swallow sunflower seed shells, but they are tough and fibrous and are usually spit out. Eating many shells may cause digestive discomfort, so crack them open and eat the kernels instead.

How should you store roasted unsalted sunflower seeds?

Store roasted unsalted sunflower seeds in an airtight container in a cool, dry, dark place. Heat, moisture, and light can make their oils turn rancid; keeping the shells on helps protect the kernels.

Do roasted unsalted sunflower seeds go bad?

Yes, they can go rancid as their natural oils oxidize. Discard them if they smell or taste bitter, stale, or otherwise unusual, and throw away any seeds that are damp or moldy.

Can dogs eat roasted unsalted sunflower seeds?

Dogs can have a few plain, shelled sunflower kernels as an occasional treat, but not the shells. Avoid flavored or salted seeds, and keep portions small because too much fat can upset a dog’s stomach.

Can you eat roasted unsalted sunflower seeds raw?

No—roasted sunflower seeds have already been cooked, so they are not raw. If you want raw seeds, buy a product specifically labeled raw; the roasted version has a toasted flavor and a crunchier texture.

How do you roast sunflower seeds in the shell?

To roast sunflower seeds in the shell, spread them in a single layer on a baking tray and heat them until fragrant and crisp, stirring occasionally. Watch closely near the end so the kernels do not scorch.

Do roasted unsalted sunflower seeds need to be soaked?

No, roasted unsalted sunflower seeds do not need soaking before you eat them. Soaking is sometimes used to soften raw seeds, but it can make roasted seeds less crisp and shorten their storage life.

Can roasted unsalted sunflower seeds make you gain weight?

They do not cause weight gain by themselves, but eating large amounts regularly can add substantial energy to your diet. Their small size makes it easy to eat more than intended, so set aside a portion before snacking.

Can you plant roasted unsalted sunflower seeds and grow sunflowers?

Usually not: roasting damages the seed’s ability to germinate. Use untreated, unroasted sunflower seeds sold for planting if you want to grow sunflowers.

Have another question about Sunflower seeds roasted unsalted?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026