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Raw sunflower and pumpkin seeds Calories
Rich in protein, magnesium, zinc, and vitamin E
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Raw sunflower and pumpkin seeds (20 g) has 114 calories. That works out to 570 calories per 100 g. It contains 3.7 g of carbs, 5.4 g of protein, 9.9 g of fat and 1.7 g of fiber. Its 0.3 mg of Copper covers 31% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Raw sunflower and pumpkin seeds Nutrition Facts
Selected: 2 tablespoon (medium) · 20 g
114
KCAL / 20G
Carbs
3.7g
· 1% DV
Protein
5.4g
· 11% DV
Fat
9.9g
· 13% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 17% · Fat 71%
Raw sunflower and pumpkin seeds nutrition facts table · 2 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 114 kcal | |
| Total fat | 9.9 g | 13% |
| Saturated fat | 1.3 g | 7% |
| Trans fat | 0 g | |
| Sodium | 1.6 mg | 0% |
| Total carbohydrate | 3.7 g | 1% |
| Fiber | 1.7 g | 6% |
| Protein | 5.4 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 2 Tablespoons of Raw sunflower and pumpkin seeds?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 20 g | 114 kcal |
| 1 teaspoon (small) | 4 g | 23 kcal |
| 1 tablespoon (small) | 10 g | 57 kcal |
| 1 ounce (medium) | 28 g | 160 kcal |
| 3 tablespoon (large) | 30 g | 171 kcal |
| 1 serving (medium) | 30 g | 171 kcal |
| 0.25 cup (quarter) | 32 g | 182 kcal |
| 1 pack (large) | 50 g | 285 kcal |
| ½ cup (half) | 64 g | 365 kcal |
| 100 g | 100 g | 570 kcal |
Calculated from 570 calories per 100 g.
Frequently Asked Questions About Raw sunflower and pumpkin seeds
Can you eat raw sunflower and pumpkin seeds?
Yes, raw sunflower and pumpkin seeds can be eaten as sold, provided they are clean and intended for food. Add the kernels to yogurt, oatmeal, salads or baked goods, or eat them as a snack.
How do you roast raw sunflower and pumpkin seeds?
Spread raw sunflower and pumpkin seeds in a single layer and roast them gently, stirring or shaking the tray so they toast evenly. They brown quickly, so watch closely and let them cool before storing.
Should you soak raw sunflower and pumpkin seeds before eating them?
No, soaking raw sunflower and pumpkin seeds is not necessary. Soaking softens them and may suit some recipes, but drain and use them promptly or dry them thoroughly; damp seeds spoil more quickly.
How can you use raw sunflower and pumpkin seeds in recipes?
Raw sunflower and pumpkin seeds add crunch to salads, soups, porridge, granola and bread dough. You can also blend them into a seed butter, though the mixture may need occasional scraping to become smooth.
Do raw sunflower and pumpkin seeds need to be refrigerated?
Not necessarily. Keep raw sunflower and pumpkin seeds in a tightly sealed container in a cool, dark, dry cupboard. Refrigerate them if your kitchen is warm or humid, or if you want to keep a larger supply fresh longer.
Are the shells of raw sunflower and pumpkin seeds edible?
The kernels are edible; the tough shells usually are not eaten. If the raw sunflower and pumpkin seeds you bought are still in their shells, crack them and eat the inner kernel rather than swallowing the shell.
How much raw sunflower and pumpkin seeds should you eat a day?
A typical serving is about 2 medium tablespoons, or 20 grams. That amount works well as a topping or snack; measure a portion if you tend to eat straight from a large bag.
Can raw sunflower and pumpkin seeds be blended into a smoothie?
Yes, raw sunflower and pumpkin seeds can be blended into a smoothie. Blend them thoroughly with the liquid first if you want a smoother texture, since whole kernels may leave the drink slightly grainy.
Can raw sunflower and pumpkin seeds replace nuts in recipes?
Often, yes. Raw sunflower and pumpkin seeds work in many recipes that call for chopped nuts, including granola, salads and baked goods. Their flavor and texture differ, so the finished dish will not taste exactly the same.
Why do raw sunflower and pumpkin seeds taste bitter?
A bitter, stale or paint-like flavor can mean that the oils in raw sunflower and pumpkin seeds have gone rancid. Discard them if they also smell off, feel damp, or show signs of mold.
Raw sunflower and pumpkin seeds Vitamins & Minerals
Vitamins
Vitamin E
4.02mg · 27% DV
B1
0.14mg · 12% DV
Folate
44µg · 11% DV
B3
1.02mg · 6% DV
Minerals
Copper
0.28mg · 31% DV
Phosphorus
210mg · 30% DV
Magnesium
100mg · 24% DV
Manganese
0.5mg · 22% DV
Potassium ⭐
140mg · 4% DV
Sodium
1.6mg · 0% DV
Raw sunflower and pumpkin seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw sunflower and pumpkin seeds
To burn the 114 calories in 2 tablespoon (medium) (20 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 sunflower and pumpkin seeds?
Raw sunflower and pumpkin seeds are the hulled, unroasted seeds of two different plants, often sold together as a simple snack or cooking ingredient. Both are familiar across many cuisines: sunflower seeds are especially popular as a snack, while pumpkin seeds are often scattered over dishes or used in baking.
Their mild, slightly nutty flavour and tender bite work well by the handful, stirred into porridge or yoghurt, or sprinkled over salads, soups and bread dough. They are rich in protein and also provide magnesium, zinc and vitamin E. A small serving of about 20 g adds crunch and substance to a meal without needing much preparation; choose them plain when you want to control added salt.
How Nutritious Is Raw sunflower and pumpkin 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 sunflower and pumpkin 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 Raw sunflower and pumpkin seeds Contain Allergens?
No known major allergens
Which Diets Is Raw sunflower and pumpkin 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 sunflower and pumpkin seeds Fat Profile
SATURATED
1.3g
MONOUNSATURATED
3g
POLYUNSATURATED
4.9g
Omega 6:3 ratio 156.7:1
Above the ideal 4:1 (156.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.