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Organic Sunflower Seed 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 tablespoon (medium) of Organic Sunflower Seed (10 g) has 58 calories. That works out to 584 calories per 100 g. It contains 2 g of carbs, 2.1 g of protein, 5.2 g of fat and 0.9 g of fiber. Its 3.5 mg of Vitamin E covers 23% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Organic Sunflower Seed Nutrition Facts
Selected: 1 tablespoon (medium) · 10 g
58
KCAL / 10G
Carbs
2g
· 1% DV
Protein
2.1g
· 4% DV
Fat
5.2g
· 7% DV
Fiber
0.9g
· 3% 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%
Organic Sunflower Seed nutrition facts table · 1 tablespoon (medium) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | |
| Total fat | 5.2 g | 7% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 0.9 mg | 0% |
| Total carbohydrate | 2 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 2.1 g | 4% |
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 Tablespoon of Organic Sunflower Seed?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 10 g | 58 kcal |
| 1 tablespoon (small) | 7 g | 41 kcal |
| 1 tablespoon (large) | 15 g | 88 kcal |
| 1 piece (small) | 30 g | 175 kcal |
| 1 piece (medium) | 50 g | 292 kcal |
| 1 piece (large) | 70 g | 409 kcal |
| 100 g | 100 g | 584 kcal |
| 1 cup (small) | 100 g | 584 kcal |
| 1 cup (medium) | 140 g | 818 kcal |
| 1 cup (large) | 160 g | 934 kcal |
Calculated from 584 calories per 100 g.
Frequently Asked Questions About Organic Sunflower Seed
Can you eat organic sunflower seeds raw?
Yes, organic sunflower seeds can be eaten raw; roasting is not necessary. Raw kernels work well in salads, oatmeal, and homemade bars, while toasting gives them a deeper flavor. Use seeds intended for eating, not planting.
Are organic sunflower seed shells edible?
No, sunflower seed shells are too tough to eat comfortably and are difficult to digest. They can irritate the mouth or digestive tract, so crack shell-on seeds and discard the hulls rather than swallowing them.
How do you roast organic sunflower seeds at home?
Roast organic sunflower seed kernels in a dry pan over medium-low heat, stirring often until fragrant and lightly golden. Move them off the hot pan promptly because residual heat can keep browning them; season after roasting if desired.
How should you store organic sunflower seeds?
Keep organic sunflower seeds in an airtight container away from heat, light, and moisture. Their oils can turn rancid, so refrigerate or freeze a larger supply if you will not use it soon, and discard seeds that smell bitter or paint-like.
Do organic sunflower seeds need to be washed?
No, packaged shelled organic sunflower seeds generally do not need washing before eating. Water adds moisture that can shorten storage life; if loose, visibly dirty seeds need rinsing, dry them thoroughly before storing or roasting.
What is the difference between organic and regular sunflower seeds?
Organic sunflower seeds are grown under certified organic farming rules, which restrict many synthetic inputs. Organic certification does not guarantee that seeds have no pesticide residues, nor does it automatically mean they are more nutritious than conventional seeds.
Can you sprout organic sunflower seeds?
Yes, raw, hulled organic sunflower seeds can sprout. Soak them, drain well, and rinse regularly while keeping them moist rather than submerged; discard the batch if it develops mold, a slimy texture, or an unpleasant smell.
Can you make sunflower seed butter from organic sunflower seeds?
Yes, blend roasted organic sunflower seeds in a food processor until their natural oils turn them into a spread. Scrape down the sides as needed; add a little neutral oil only if the mixture stays too thick to blend smoothly.
Are organic sunflower seeds good for you?
Yes, organic sunflower seeds provide vitamin E, magnesium, protein, and mostly unsaturated fats. Add them to meals for crunch and variety; choosing unsalted seeds can help you avoid adding unnecessary sodium.
Can dogs eat organic sunflower seeds?
Yes, dogs can have a small amount of plain, shelled organic sunflower seeds as an occasional treat. Avoid salted, seasoned, or shell-on seeds, and introduce them sparingly because fatty foods may upset a dog's stomach.
Organic Sunflower Seed Vitamins & Minerals
Vitamins
Vitamin E
3.52mg · 23% DV
Biotin
6.6µg · 22% DV
B1
0.15mg · 13% DV
B6
0.13mg · 8% DV
Minerals
Copper
0.18mg · 20% DV
Selenium
5.3µg · 10% DV
Phosphorus
66mg · 9% DV
Manganese
0.2mg · 9% DV
Potassium ⭐
65mg · 2% DV
Sodium
0.9mg · 0% DV
Organic Sunflower Seed Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Organic Sunflower Seed
To burn the 58 calories in 1 tablespoon (medium) (10 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 Organic Sunflower Seed?
Organic sunflower seeds are the edible seeds of the sunflower, a plant native to North America and now grown in many parts of the world. They may be eaten raw or toasted, with the hull removed for easy use in cooking. Their mild, nutty flavour and crisp bite make them a familiar snack, and they’re also sprinkled over salads, porridge and yoghurt or mixed into bread and granola. They provide protein, magnesium and vitamin E, along with plenty of fat, so they’re energy-dense despite their small size. A small handful adds crunch to a meal, while a spoonful can enrich a simple salad or bowl of soup. Choose unsalted seeds if you want to keep the overall salt in a dish in check.
How Nutritious Is Organic Sunflower Seed?
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 Organic Sunflower Seed 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 Organic Sunflower Seed Contain Allergens?
No known major allergens
Which Diets Is Organic Sunflower Seed 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
Organic Sunflower Seed Fat Profile
SATURATED
0.45g
MONOUNSATURATED
1.85g
POLYUNSATURATED
2.32g
Omega 6:3 ratio 231:1
Above the ideal 4:1 (231:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.