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Fresh raw sunflower seeds Calories
Rich in vitamin E, magnesium, and healthy unsaturated fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (small) of Fresh raw 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.
Fresh raw sunflower seeds Nutrition Facts
Selected: 1 serving (small) · 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%
Fresh raw sunflower seeds nutrition facts table · 1 serving (small) (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 Small Serving of Fresh raw sunflower seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (small) | 30 g | 175 kcal |
| 1 teaspoon (small) | 3 g | 18 kcal |
| 1 tablespoon (medium) | 9 g | 53 kcal |
| 2 tablespoon (double) | 18 g | 105 kcal |
| 1 ounce (small) | 28 g | 164 kcal |
| 1 pack (medium) | 50 g | 292 kcal |
| 100 g | 100 g | 584 kcal |
| 1 pack (large) | 100 g | 584 kcal |
| 1 cup (medium) | 140 g | 818 kcal |
Calculated from 584 calories per 100 g.
Frequently Asked Questions About Fresh raw sunflower seeds
Can you eat fresh raw sunflower seeds straight from the flower?
Yes, you can eat the kernels from fresh raw sunflower seeds once they have been removed from the flower head. Use clean, mature seeds and discard any that are moldy, damp, or damaged.
Do you have to soak fresh raw sunflower seeds before eating them?
No, fresh raw sunflower seeds do not have to be soaked before eating. Soaking can soften them, but drain and rinse them well afterward and refrigerate any leftovers rather than leaving them wet at room temperature.
How do you remove the shells from fresh raw sunflower seeds?
Crack each fresh raw sunflower seed gently between your fingers or teeth, then separate the kernel from the shell. For a larger batch, lightly crush the seeds in a clean towel; avoid pressing so hard that the kernels break.
How should you store fresh raw sunflower seeds?
Store fresh raw sunflower seeds in an airtight container in a cool, dark place. Refrigerate them to keep them fresh longer, or freeze them for longer storage; their natural oils can develop stale flavors when exposed to heat and air.
Why do fresh raw sunflower seeds taste bitter or rancid?
Fresh raw sunflower seeds can taste bitter or rancid when their oils have deteriorated, often from heat, light, or prolonged exposure to air. Discard seeds with a paint-like smell, an unpleasant aftertaste, visible mold, or signs of moisture.
How do you roast fresh raw sunflower seeds at home?
Spread fresh raw sunflower seeds in a single layer and roast them in a moderate oven, stirring occasionally until fragrant. They can also be toasted in a dry skillet over medium-low heat; watch closely because the small kernels burn quickly.
Can fresh raw sunflower seeds be sprouted?
Yes, viable fresh raw sunflower seeds can sprout, but hulled kernels often cannot because removing the shell may damage the seed. Soak whole seeds, rinse them regularly, and discard the batch if it develops mold or an off smell.
Should you wash fresh raw sunflower seeds before eating them?
Packaged, shelled fresh raw sunflower seeds usually do not need washing, and extra moisture can make them spoil faster. If whole seeds are visibly dirty, rinse them and dry them thoroughly before storing or eating.
How much fresh raw sunflower seed should you eat in a day?
A small serving of fresh raw sunflower seeds—about 30 grams—is a practical amount for a snack or topping. Portion them into a bowl rather than eating from the bag, since it is easy to keep reaching for more.
Are fresh raw sunflower seed shells safe to eat?
No, fresh raw sunflower seed shells are tough and not meant to be eaten. They are difficult to digest and can irritate the digestive tract, so crack the seeds, eat the kernels, and discard the shells.
Fresh raw sunflower seeds Vitamins & Minerals
Vitamins
Vitamin E
10.55mg · 70% DV
B1
0.44mg · 37% DV
B6
0.41mg · 24% DV
Folate
68.1µg · 17% 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
Fresh raw sunflower seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh raw sunflower seeds
To burn the 175 calories in 1 serving (small) (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 Fresh raw sunflower seeds?
Fresh raw sunflower seeds are the unroasted seeds of the sunflower, eaten shelled or removed from their hulls. In many places they’re roasted and salted for snacking; the raw kernels are also easy to stir into salads, porridge, yoghurt or homemade bread and granola.
Their flavour is mild and slightly grassy, with a tender bite rather than the toastier crunch of roasted seeds. They’re rich in unsaturated fats and provide vitamin E, magnesium and fibre, so a small handful can make a satisfying addition to a meal. Pair them with fruit or oats, or sprinkle them over a salad for extra texture.
How Nutritious Is Fresh raw 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 Fresh raw 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 Fresh raw sunflower seeds Contain Allergens?
No known major allergens
Which Diets Is Fresh raw 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
Fresh raw sunflower seeds Fat Profile
SATURATED
1.34g
MONOUNSATURATED
2.84g
POLYUNSATURATED
6.94g
Omega 6:3 ratio 346.5:1
Above the ideal 4:1 (346.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.