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Mixed Sunflower Seeds Calories
High in vitamin E, healthy fats, magnesium, and protein.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed Sunflower Seeds (30 g) has 176 calories. That works out to 585 calories per 100 g. It contains 6 g of carbs, 6.2 g of protein, 15 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.
Mixed Sunflower Seeds Nutrition Facts
Selected: 1 serving (medium) · 30 g
176
KCAL / 30G
Carbs
6g
· 2% DV
Protein
6.2g
· 12% DV
Fat
15g
· 19% 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%
Mixed Sunflower Seeds nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 176 kcal | |
| Total fat | 15 g | 19% |
| Saturated fat | 1.56 g | 8% |
| 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 Mixed Sunflower Seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 176 kcal |
| 1 tablespoon (medium) | 9 g | 53 kcal |
| 1 piece (small) | 15 g | 88 kcal |
| 2 tablespoon (large) | 18 g | 105 kcal |
| 1 serving (small) | 20 g | 117 kcal |
| 1 pack (small) | 50 g | 293 kcal |
| 1 serving (large) | 50 g | 293 kcal |
| 100 g | 100 g | 585 kcal |
| 1 cup (whole) | 140 g | 819 kcal |
Calculated from 585 calories per 100 g.
Frequently Asked Questions About Mixed Sunflower Seeds
Can you eat mixed sunflower seeds raw?
Yes, mixed sunflower seeds can be eaten raw if they are sold as plain kernels. They do not need cooking for safety; roasting is optional and mainly changes their flavor and crunch. Avoid kernels that smell stale or rancid.
How do you roast mixed sunflower seeds at home?
Roast mixed sunflower seeds in a dry pan over low to medium heat, stirring often so they brown evenly. Take them off the heat as soon as they smell nutty and turn lightly golden; they can burn quickly, especially in a hot pan.
How should you store mixed sunflower seeds after opening?
Store mixed sunflower seeds in an airtight container in a cool, dark, dry place. Their natural oils can turn rancid faster with exposure to heat, light, and air, so seal the package promptly after each use.
How can you tell if mixed sunflower seeds have gone rancid?
Rancid mixed sunflower seeds may smell like old oil, paint, or stale nuts and can taste bitter. Discard them if they smell or taste off, or if you see mold or signs of moisture; do not eat kernels that have been contaminated.
Can mixed sunflower seeds go in bread or muffin batter?
Yes, mixed sunflower seeds work well in bread and muffin batter, adding crunch and a mild nutty flavor. Fold them in near the end of mixing so they are distributed without being crushed, or sprinkle them on top before baking.
Should you soak mixed sunflower seeds before eating them?
No, soaking mixed sunflower seeds is not necessary before eating. You can soak them when a softer texture suits a recipe, but drain them well and use them promptly; damp kernels are more prone to spoilage than dry ones.
Can you freeze mixed sunflower seeds?
Yes, mixed sunflower seeds can be frozen in an airtight, moisture-resistant container or freezer bag. Freezing helps protect their oils from going rancid; take out only what you need and keep the rest sealed.
Are mixed sunflower seeds good on salads and oatmeal?
Yes, mixed sunflower seeds make a crunchy topping for salads, oatmeal, yogurt, and soups. Add them just before serving if you want them to stay crisp, or toast them first for a stronger, nuttier flavor.
Are mixed sunflower seeds a good snack for people with diabetes?
Mixed sunflower seeds can fit into a diabetes-friendly snack because their carbohydrates are paired with fat, protein, and fiber. The amount and what you eat with them still matter, so follow your individual meal plan if you have one.
Can mixed sunflower seeds help with weight loss?
Mixed sunflower seeds can make a snack more filling because they contain protein, fiber, and fat, but they are also energy-dense. A small portion can fit into a weight-loss eating pattern; eating them straight from a large bag makes portions easy to underestimate.
Mixed Sunflower Seeds Vitamins & Minerals
Vitamins
Vitamin E
10.56mg · 70% DV
Biotin
19.8µg · 66% DV
B1
0.45mg · 38% DV
B6
0.39mg · 23% DV
Minerals
Copper
0.54mg · 60% DV
Selenium
16µg · 29% DV
Phosphorus
198mg · 28% DV
Manganese
0.57mg · 25% DV
Potassium ⭐
194mg · 6% DV
Sodium
2.7mg · 0% DV
Mixed Sunflower Seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Sunflower Seeds
To burn the 176 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 Mixed Sunflower Seeds?
Mixed sunflower seeds are edible sunflower kernels, with the shells removed; “mixed” indicates a selection of kernels rather than one uniform type. They have a mild, nutty flavour and a pleasantly crisp texture, especially when toasted. They’re eaten as a snack in many places and also work well sprinkled over porridge, salads or yoghurt, or folded into bread and savoury baking.
They’re energy-dense, with substantial unsaturated fat, along with protein, fibre and vitamin E. A small handful can add crunch and staying power to a snack or meal. Choose unsalted kernels if you want to keep the salt down, and use a modest amount as a topping rather than letting the rich seeds take over the dish.
How Nutritious Is Mixed Sunflower Seeds?
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 Mixed 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 Mixed Sunflower Seeds Contain Allergens?
No known major allergens
Which Diets Is Mixed 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
Mixed Sunflower Seeds Fat Profile
SATURATED
1.56g
MONOUNSATURATED
5.85g
POLYUNSATURATED
6.96g
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.