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Green sunflower seeds Calories
Green, immature sunflower seeds rich in plant protein, healthy fats, magnesium, and vitamin E.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (small) of Green sunflower seeds (28 g) has 154 calories. That works out to 550 calories per 100 g. It contains 6.7 g of carbs, 5.5 g of protein, 13.2 g of fat and 2.4 g of fiber. Its 9.8 mg of Vitamin E covers 65% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Green sunflower seeds Nutrition Facts
Selected: 1 ounce (small) · 28 g
154
KCAL / 28G
Carbs
6.7g
· 2% DV
Protein
5.5g
· 11% DV
Fat
13.2g
· 17% 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 16% · Protein 13% · Fat 71%
Green sunflower seeds nutrition facts table · 1 ounce (small) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 154 kcal | |
| Total fat | 13.2 g | 17% |
| Saturated fat | 1.43 g | 7% |
| Trans fat | 0 g | |
| Sodium | 2.52 mg | 0% |
| Total carbohydrate | 6.7 g | 2% |
| Fiber | 2.4 g | 9% |
| Protein | 5.5 g | 11% |
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 oz of Green sunflower seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (small) | 28 g | 154 kcal |
| 1 teaspoon (extra small) | 3 g | 17 kcal |
| 1 tablespoon (small) | 9 g | 50 kcal |
| 2 tablespoon (medium) | 18 g | 99 kcal |
| 1 serving (medium) | 30 g | 165 kcal |
| 50 g | 50 g | 275 kcal |
| ½ cup (half) | 70 g | 385 kcal |
| 100 g | 100 g | 550 kcal |
| 1 cup (whole) | 140 g | 770 kcal |
Calculated from 550 calories per 100 g.
Frequently Asked Questions About Green sunflower seeds
What are green sunflower seeds?
Green sunflower seeds are immature sunflower seeds harvested before they fully ripen. Their color, texture, and flavor can differ from mature sunflower seeds, and they may be less commonly sold than ordinary sunflower kernels.
How do you eat green sunflower seeds?
Eat green sunflower seeds as a snack or add the kernels to salads, yogurt, or grain bowls. If they are still in their hulls, remove the shells; the seeds can be eaten raw or roasted.
Can you eat green sunflower seeds raw?
Yes, green sunflower seeds can be eaten raw. Use fresh, clean seeds, and expect a softer texture than roasted seeds. Roasting them briefly can bring out a stronger, nuttier flavor.
How do green sunflower seeds differ from regular sunflower seeds?
Green sunflower seeds are harvested before the seeds fully mature, while regular sunflower seeds are allowed to ripen on the plant. Immature seeds can have a softer texture and a different flavor, and may be harder to find.
How do you roast green sunflower seeds?
Roast green sunflower seeds in a skillet or oven over low to medium heat, stirring often so they cook evenly. They can burn quickly, so watch their color and aroma, and add salt to taste.
Can you eat the shells of green sunflower seeds?
It is better to remove the shells of green sunflower seeds rather than eat them. Sunflower hulls are tough and fibrous, and swallowing them can irritate the mouth or cause digestive discomfort.
What do green sunflower seeds taste like?
Green sunflower seeds generally have a mild, nutty flavor, though immature seeds may taste and feel different from fully ripe kernels. Roasting usually deepens their flavor; avoid seeds that smell rancid or taste bitter.
Where can you buy green sunflower seeds?
Green sunflower seeds may be less widely available than mature sunflower seeds. Try specialty seed shops, farmers’ markets, or online retailers, and check that the product is intended for eating rather than planting.
How should you store green sunflower seeds?
Store green sunflower seeds in an airtight container in a cool, dry place away from direct light. For longer storage, keep them sealed in the refrigerator; their natural oils can turn rancid with prolonged exposure to heat and air.
How much green sunflower seed should you eat in a day?
There is no fixed daily amount of green sunflower seeds for everyone, but a small handful makes a practical snack portion. Measure out a serving instead of eating straight from the bag, since seeds are energy-dense.
Green sunflower seeds Vitamins & Minerals
Vitamins
Vitamin E
9.8mg · 65% DV
B1
0.34mg · 28% DV
B6
0.31mg · 18% DV
Folate
64.4µg · 16% DV
Minerals
Copper
0.5mg · 56% DV
Selenium
15µg · 27% DV
Phosphorus
185mg · 26% DV
Manganese
0.53mg · 23% DV
Potassium ⭐
181mg · 5% DV
Sodium
2.52mg · 0% DV
Green sunflower seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green sunflower seeds
To burn the 154 calories in 1 ounce (small) (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 Green sunflower seeds?
Green sunflower seeds are the seeds of the sunflower plant gathered before they fully mature, when the kernels may still have a green tint and a tender texture. They can be eaten raw or lightly toasted, usually after removing the shells.
Sunflower seeds are a familiar snack in many places, often roasted and nibbled from the shell; green ones are less common and work well sprinkled over salads, porridge or yoghurt. Their flavour is mild and nutty. They provide plant protein, fibre and plenty of fat, so they are more energy-dense than their small size might suggest. A modest handful makes a satisfying snack, and toasting without much added salt lets their flavour come through.
How Nutritious Is Green 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
Medium
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 Green 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 Green sunflower seeds Contain Allergens?
No known major allergens
Which Diets Is Green 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
— Not suitable
Low FODMAP
— Not suitable
Green sunflower seeds Fat Profile
SATURATED
1.43g
MONOUNSATURATED
5.18g
POLYUNSATURATED
6.5g
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.