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Sunflower seeds (raw) Calories
Raw sunflower seeds are rich in healthy fats, vitamin E, and magnesium.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Sunflower seeds (raw) (28 g) has 164 calories. That works out to 584 calories per 100 g. It contains 5.6 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 35 (low), so it raises blood sugar slowly.
Sunflower seeds (raw) Nutrition Facts
Selected: 1 ounce (medium) · 28 g
164
KCAL / 28G
Carbs
5.6g
· 2% DV
Protein
5.8g
· 12% DV
Fat
14.4g
· 18% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 13% · Fat 74%
Sunflower seeds (raw) nutrition facts table · 1 ounce (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 164 kcal | |
| Total fat | 14.4 g | 18% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 2.52 mg | 0% |
| Total carbohydrate | 5.6 g | 2% |
| Fiber | 2.4 g | 9% |
| Protein | 5.8 g | 12% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 oz of Sunflower seeds (raw)?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 164 kcal |
| 1 g | 1 g | 6 kcal |
| 1 piece (mini) | 5 g | 29 kcal |
| 1 tablespoon (small) | 8 g | 47 kcal |
| 2 tablespoon (medium) | 16 g | 93 kcal |
| 1 serving (medium) | 30 g | 175 kcal |
| 1 pack (medium) | 50 g | 292 kcal |
| ½ cup (small) | 70 g | 409 kcal |
| 100 g | 100 g | 584 kcal |
| 1 cup (large) | 140 g | 818 kcal |
Calculated from 584 calories per 100 g.
Frequently Asked Questions About Sunflower seeds (raw)
Can you eat raw sunflower seeds straight from the bag?
Yes, raw sunflower seed kernels can be eaten as they are; roasting is not required. Add them to oatmeal, salads, or yogurt for crunch. If they smell musty or taste bitter and stale, discard them rather than eating them.
How do you roast raw sunflower seeds at home?
Roast raw sunflower seeds in a dry skillet or spread them in a single layer on a baking tray. Stir or shake them often so they brown evenly, then let them cool before storing. They are ready when fragrant and lightly golden.
Can you eat the shells of raw sunflower seeds?
It is better not to eat sunflower seed shells. Their tough, fibrous texture can be difficult to digest and may irritate your throat. Crack the shell, eat the kernel, and spit out the hull; shelled raw seeds need no preparation.
How should you store raw sunflower seeds so they do not go rancid?
Keep raw sunflower seeds in an airtight container away from heat, light, and moisture. Their natural oils can turn rancid when exposed to warm conditions. Refrigerate or freeze them if you are storing them for an extended period.
Are raw sunflower seeds healthier than roasted sunflower seeds?
Neither form is automatically healthier: raw sunflower seeds have a mild flavor, while roasting makes them crunchier and more aromatic. Dry-roast them at home if you want toasted flavor without adding salt or oil.
Can raw sunflower seeds be sprouted?
Yes, but use raw, shelled sunflower seed kernels intended for sprouting; roasted seeds will not sprout, and whole hulls are unsuitable. Soak and rinse the kernels, then keep them moist in a clean container and rinse regularly to limit mold.
How much raw sunflower seed should you eat in a day?
About one ounce, or 28 grams, is a convenient serving of raw sunflower seeds. Measure it into a bowl instead of eating from the bag, since their compact size makes it easy to eat more than intended.
Do raw sunflower seeds help with weight loss?
Raw sunflower seeds can fit into a weight-loss eating plan, but large handfuls can add substantial energy quickly. Their fat, protein, and fiber make them filling for their size, so portion them rather than treating them as unlimited snacks.
Can people with diabetes eat raw sunflower seeds?
Yes, people with diabetes can generally include a modest portion of raw sunflower seeds in meals or snacks. They are not a treatment for diabetes, and portions still matter; tailor them to your meal plan and glucose-management advice.
How can you tell if raw sunflower seeds have gone bad?
Raw sunflower seeds that smell like paint or old oil, taste sharply bitter, or show mold should be thrown away. Their oils can become rancid during storage, so keep them sealed and cool and do not try to disguise an off flavor.
Sunflower seeds (raw) Vitamins & Minerals
Vitamins
Vitamin E
9.85mg · 66% DV
Biotin
18.48µg · 62% DV
B1
0.41mg · 34% DV
B6
0.38mg · 22% DV
Minerals
Copper
0.5mg · 56% DV
Selenium
15µg · 27% DV
Phosphorus
185mg · 26% DV
Manganese
0.55mg · 24% DV
Potassium ⭐
181mg · 5% DV
Sodium
2.52mg · 0% DV
Sunflower seeds (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sunflower seeds (raw)
To burn the 164 calories in 1 ounce (medium) (28 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Sunflower seeds (raw)?
Sunflower seeds (raw) are the edible kernels of the sunflower, sold without roasting or added salt. They have a mild, slightly nutty flavour and a firm, tender bite; roasting brings out a deeper taste, while raw kernels blend easily into everyday meals.
Around the world, they’re sprinkled over salads, porridge, yoghurt and baked goods, or eaten by the handful as a snack. They’re rich in fats and provide protein, vitamin E and magnesium, so a small topping can make a simple meal more filling. For a lighter option, add a modest handful to a salad or breakfast bowl rather than eating them straight from the bag.
How Nutritious Is Sunflower seeds (raw)?
Nutrient density
Very high
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
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.
Is Sunflower seeds (raw) Processed?
NOVA 1
Unprocessed
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 (raw) Contain Allergens?
No known major allergens
Which Diets Is Sunflower seeds (raw) 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 (raw) Fat Profile
SATURATED
1.26g
MONOUNSATURATED
5.18g
POLYUNSATURATED
6.47g
Omega 6:3 ratio 323.5:1
Above the ideal 4:1 (323.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.