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Dried sunflower seeds Calories
Rich in healthy fats, vitamin E, and magnesium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Dried sunflower seeds (30 g) has 175 calories. That works out to 584 calories per 100 g. It contains 6 g of carbs, 6.2 g of protein, 15.5 g of fat and 2.6 g of fiber. Its 10.6 mg of Vitamin E covers 70% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Dried sunflower seeds Nutrition Facts
Selected: 1 serving (medium) · 30 g
175
KCAL / 30G
Carbs
6g
· 2% DV
Protein
6.2g
· 12% DV
Fat
15.5g
· 20% DV
Fiber
2.6g
· 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%
Dried sunflower seeds nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 175 kcal | |
| Total fat | 15.5 g | 20% |
| Saturated fat | 1.34 g | 7% |
| Trans fat | 0 g | |
| Sodium | 2.7 mg | 0% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 2.6 g | 9% |
| Protein | 6.2 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 Serving of Dried sunflower seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 175 kcal |
| 1 tablespoon (whole) | 9 g | 53 kcal |
| 2 tablespoon (whole) | 18 g | 105 kcal |
| 1 pack (small) | 25 g | 146 kcal |
| 1 ounce (whole) | 28 g | 164 kcal |
| 0.25 cup (whole) | 35 g | 204 kcal |
| 1 serving (large) | 50 g | 292 kcal |
| ½ cup (whole) | 70 g | 409 kcal |
| 100 g | 100 g | 584 kcal |
Calculated from 584 calories per 100 g.
Frequently Asked Questions About Dried sunflower seeds
Are dried sunflower seeds good for you?
Yes, dried sunflower seeds can be a nutritious snack, providing unsaturated fats, vitamin E, and magnesium. Choose plain seeds more often than heavily salted or sugar-coated versions, and portion them out because they are easy to keep eating.
Can you eat sunflower seed shells?
No, it is better not to swallow sunflower seed shells. Their tough, fibrous hulls are difficult to digest and may irritate the digestive tract, especially in large amounts; crack the shell and eat the kernel.
How do you roast dried sunflower seeds?
Roast dried sunflower seeds in a dry pan over low to medium heat, stirring often until fragrant and lightly colored. Take them off the heat promptly because they continue cooking in the hot pan. Add salt only if desired.
Can you eat dried sunflower seeds raw?
Yes, food-grade dried sunflower seeds can be eaten without roasting. “Dried” does not necessarily mean roasted, so check whether the kernels are shelled and ready to eat; discard any that look damp, moldy, or dirty.
How should you store dried sunflower seeds?
Keep dried sunflower seeds in an airtight container in a cool, dark, dry place. Their oils can turn rancid over time, so refrigerate them if you need to keep them fresh for longer, and keep moisture out.
How can you tell if dried sunflower seeds have gone bad?
Dried sunflower seeds may be rancid if they smell like stale or paint-like oil or taste sharply bitter. Discard seeds that are moldy or damp, rather than trying to rinse or roast them back to freshness.
Do dried sunflower seeds need to be soaked before eating?
No, dried sunflower seeds do not need soaking before you eat them. Soaking is optional for recipes that call for softened seeds, such as creamy sauces; drain them and use them promptly, since added moisture shortens storage life.
Can you make sunflower seed butter from dried sunflower seeds?
Yes, you can blend shelled dried sunflower seeds into sunflower seed butter. Keep processing until their natural oils turn the ground seeds creamy, stopping to scrape down the bowl; a little added oil can help if the mixture stays dry.
Can dried sunflower seeds replace pine nuts in pesto?
Yes, shelled dried sunflower seeds can replace pine nuts in pesto. Their flavor is more pronounced, so start with the amount of pine nuts in your recipe and adjust the garlic, lemon, and herbs to taste.
Do dried sunflower seeds cause weight gain?
Dried sunflower seeds do not cause weight gain by themselves, but their energy density makes portions easy to underestimate. Measure a serving into a bowl instead of eating from the bag, especially when snacking.
Dried sunflower seeds Vitamins & Minerals
Vitamins
Vitamin E
10.56mg · 70% DV
Biotin
19.8µg · 66% DV
B1
0.44mg · 37% DV
B6
0.41mg · 24% DV
Minerals
Copper
0.54mg · 60% DV
Selenium
16µg · 29% DV
Phosphorus
198mg · 28% DV
Manganese
0.59mg · 26% DV
Potassium ⭐
194mg · 6% DV
Sodium
2.7mg · 0% DV
Dried sunflower seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dried sunflower seeds
To burn the 175 calories in 1 serving (medium) (30 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 Dried sunflower seeds?
Dried sunflower seeds are the edible seeds of the sunflower, dried to reduce moisture and help them keep. They may be eaten whole or shelled; drying alone does not necessarily mean they have been roasted or salted. In many places they are a familiar snack, while the kernels are also used as a topping or ingredient.
Enjoy them by the handful, or sprinkle shelled seeds over salads, porridge and yoghurt, or mix them into bread and other baking. They have a dense nutritional profile, with 20.8 g of protein per 100 g, alongside substantial fat. A small handful adds crunch and staying power without taking over a meal; choose unsalted seeds when you want more control over the salt in a snack.
How Nutritious Is Dried sunflower seeds?
Nutrient density
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 Dried sunflower seeds 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 Dried sunflower seeds Contain Allergens?
No known major allergens
Which Diets Is Dried sunflower seeds 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
Dried sunflower seeds Fat Profile
SATURATED
1.34g
MONOUNSATURATED
5.55g
POLYUNSATURATED
6.93g
Omega 6:3 ratio 345:1
Above the ideal 4:1 (345:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.