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Raw black sunflower seeds Calories
Rich in healthy fats, vitamin E, and magnesium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (small) of Raw black sunflower seeds (28 g) has 164 calories. That works out to 584 calories per 100 g. It contains 5.6 g of carbs, 5.8 g of protein, 14.4 g of fat and 2.4 g of fiber. Its 9.8 mg of Vitamin E covers 66% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Raw black sunflower seeds Nutrition Facts
Selected: 1 ounce (small) · 28 g
164
KCAL / 28G
Carbs
5.6g
· 2% DV
Protein
5.8g
· 12% DV
Fat
14.4g
· 18% 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 13% · Protein 13% · Fat 74%
Raw black sunflower seeds nutrition facts table · 1 ounce (small) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 164 kcal | |
| Total fat | 14.4 g | 18% |
| Saturated fat | 1.25 g | 6% |
| Trans fat | 0 g | |
| Sodium | 2.52 mg | 0% |
| Total carbohydrate | 5.6 g | 2% |
| Fiber | 2.4 g | 9% |
| Protein | 5.8 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 oz of Raw black sunflower seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (small) | 28 g | 164 kcal |
| 1 tablespoon (whole) | 9 g | 53 kcal |
| 2 tablespoon (whole) | 18 g | 105 kcal |
| 1 serving (medium) | 30 g | 175 kcal |
| 1 piece (mini) | 35 g | 204 kcal |
| 1 cup (whole) | 46 g | 269 kcal |
| 1 piece (small) | 50 g | 292 kcal |
| 1 serving (large) | 60 g | 350 kcal |
| 100 g | 100 g | 584 kcal |
Calculated from 584 calories per 100 g.
Frequently Asked Questions About Raw black sunflower seeds
Are raw black sunflower seeds good for you?
Yes, raw black sunflower seeds can be a nutritious addition to meals, providing unsaturated fats, vitamin E, magnesium, and fibre. Their benefits come from their overall nutrient content; they are best eaten as part of a varied diet rather than treated as a remedy.
Can you eat raw black sunflower seeds without roasting them?
Yes, raw black sunflower seeds are edible without roasting. If they are sold in their shells, crack the shell and eat the kernel. You can also add shelled seeds to salads, oatmeal, or yogurt for crunch.
How do you roast raw black sunflower seeds at home?
Spread raw black sunflower seeds in a single layer on a baking tray and roast them gently, stirring occasionally. Watch them closely because small seeds can burn quickly. Add salt or seasonings after roasting, if desired.
Are black sunflower seeds the same as striped sunflower seeds?
They are both seeds from sunflowers, but they come from different varieties. Black sunflower seeds are often smaller than familiar striped snack seeds, and some black varieties are grown mainly for their oil. Black shells do not automatically mean a more nutritious kernel.
Can you eat the shells of raw black sunflower seeds?
No, it is better to eat the kernel and discard the hard shell. The shell is tough and difficult to digest, and eating many shells may irritate your mouth or digestive tract. Crack each seed rather than swallowing it whole.
How should you store raw black sunflower seeds?
Keep raw black sunflower seeds in an airtight container in a cool, dry, dark place. Their natural oils can become stale or rancid when exposed to heat, light, and air. Refrigerate or freeze them if you need to store them longer.
Can raw black sunflower seeds be frozen?
Yes, raw black sunflower seeds freeze well when sealed in an airtight, moisture-proof container. Take out only what you need and keep the rest sealed. Let the seeds come to room temperature before opening the container to limit condensation.
Can raw black sunflower seeds be sprouted?
Yes, shelled raw black sunflower seeds may sprout if they are viable and have not been heat-treated. Soak and rinse them using clean equipment, then keep them moist but well drained. Eat sprouts promptly and discard any that smell off or look slimy.
Why do raw black sunflower seeds taste bitter?
A bitter, paint-like, or stale-oil taste can mean the fats in raw black sunflower seeds have gone rancid. Do not eat seeds with an unpleasant smell or taste. Store fresh seeds away from heat, light, and air to slow spoilage.
What can you make with raw black sunflower seeds?
Raw black sunflower seeds work in salads, bread dough, granola, and seed butter. For a smoother spread, blend shelled kernels until creamy, scraping down the sides as needed. Their mild, nutty taste pairs well with both savoury and sweet foods.
Raw black sunflower seeds Vitamins & Minerals
Vitamins
Vitamin E
9.85mg · 66% DV
B1
0.41mg · 34% DV
B6
0.38mg · 22% DV
Folate
63.56µg · 16% DV
Minerals
Copper
0.5mg · 56% DV
Selenium
15µg · 27% DV
Phosphorus
185mg · 26% DV
Manganese
0.55mg · 24% DV
Potassium ⭐
181mg · 5% DV
Sodium
2.52mg · 0% DV
Raw black sunflower seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw black sunflower seeds
To burn the 164 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 Raw black sunflower seeds?
Raw black sunflower seeds are the unroasted seeds of the sunflower, sold whole in their dark shells or shelled. Unlike the salted, roasted seeds commonly nibbled at games and gatherings in many places, these are a versatile ingredient for everyday cooking.
They have a mild, slightly earthy taste and a softer bite than roasted seeds; if yours are in the shell, remove it before eating. Sprinkle the kernels over salads or porridge, stir them into yoghurt, or add them to bread and granola. They’re rich in unsaturated fats and provide protein and fibre, so a small handful can be satisfying. Toasting the seeds briefly in a dry pan brings out their flavour; skip extra salt if you want to keep the seasoning simple.
How Nutritious Is Raw black 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 Raw black sunflower seeds Processed?
NOVA 1
Unprocessed
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 Raw black sunflower seeds Contain Allergens?
No known major allergens
Which Diets Is Raw black 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
Raw black sunflower seeds Fat Profile
SATURATED
1.25g
MONOUNSATURATED
5.19g
POLYUNSATURATED
6.48g
Omega 6:3 ratio 322:1
Above the ideal 4:1 (322:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.