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Raw sunflower seeds Calories
High in vitamin E, good source of healthy fats, rich in magnesium and selenium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Raw 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 35 (low), so it raises blood sugar slowly.
Raw sunflower seeds Nutrition Facts
Selected: 1 ounce (medium) · 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 sunflower seeds nutrition facts table · 1 ounce (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 164 kcal | |
| Total fat | 14.4 g | 18% |
| Saturated fat | 1.26 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 oz of Raw sunflower seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 164 kcal |
| 1 g | 1 g | 6 kcal |
| 1 piece (mini) | 5 g | 29 kcal |
| 1 tablespoon (small) | 8 g | 47 kcal |
| 1 tablespoon (large) | 12 g | 70 kcal |
| 1 serving (medium) | 30 g | 175 kcal |
| 1 pack (medium) | 50 g | 292 kcal |
| 100 g | 100 g | 584 kcal |
| 1 cup (medium) | 100 g | 584 kcal |
| 1 cup (large) | 140 g | 818 kcal |
Calculated from 584 calories per 100 g.
Frequently Asked Questions About Raw sunflower seeds
Can you eat raw sunflower seeds without roasting them?
Yes, raw sunflower seeds can be eaten as they are, provided they are sold for human consumption and stored properly. Add the kernels to oatmeal, salads, or yogurt, or eat a small handful as a snack.
Are raw sunflower seeds healthier than roasted sunflower seeds?
Raw sunflower seeds are not automatically healthier; roasting mainly changes their flavor and texture. Dry-roasting without added salt keeps them a lower-sodium choice, while raw seeds can be useful when you want to blend them into sauces or spreads.
How do you roast raw sunflower seeds at home?
Spread raw sunflower seeds in a single layer and roast them in a moderate oven, stirring occasionally, until fragrant and lightly golden. They can also be toasted in a dry skillet. Let them cool before storing so trapped steam does not soften them.
Can you eat sunflower seed shells?
It is better not to eat sunflower seed shells. Their tough, fibrous hulls are difficult to digest and can irritate the digestive tract, especially if you eat a lot. Crack the shell and eat the kernel instead.
How should raw sunflower seeds be stored?
Keep raw sunflower seeds in an airtight container away from heat, light, and moisture. Because their natural oils can turn rancid, refrigerate or freeze them if you plan to keep them for longer than a short period.
How can you tell if raw sunflower seeds have gone bad?
Raw sunflower seeds that have turned rancid may smell like stale oil or paint and taste bitter or unpleasant. Discard them if you notice these signs, mold, or dampness; fresh seeds should smell mild and taste clean.
Do you need to wash raw sunflower seeds before eating them?
Usually, no: packaged, shelled raw sunflower seeds do not need washing, and added moisture can encourage spoilage. If whole seeds are visibly dirty, rinse them and dry them thoroughly before eating or roasting.
How do you remove the shells from raw sunflower seeds?
For a few raw sunflower seeds, crack each shell between your teeth and spit out the hull. For a larger amount, pulse the seeds briefly in a blender, then separate the loosened shells from the kernels in water and drain well.
Can raw sunflower seeds be sprouted?
Yes, whole raw sunflower seeds can sprout if they are viable and untreated; shelled kernels usually cannot. Use seeds sold specifically for sprouting, rinse them regularly, and keep the sprouts clean to reduce the risk of foodborne illness.
Can you use raw sunflower seeds instead of pine nuts in pesto?
Yes, raw sunflower seeds work as a practical pine-nut substitute in pesto. They make the sauce creamy when blended and have a mild, nutty flavor; soak them first if you want an especially smooth texture.
Raw sunflower seeds Vitamins & Minerals
Vitamins
Vitamin E
9.85mg · 66% DV
Biotin
18.48µg · 62% DV
B1
0.41mg · 34% DV
B6
0.38mg · 22% 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 sunflower seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw sunflower seeds
To burn the 164 calories in 1 ounce (medium) (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 sunflower seeds?
Raw sunflower seeds are the edible seeds of the sunflower plant, sold either in their shells or as kernels. They have a mild, slightly nutty flavour and a tender bite, without the deeper toasted taste of roasted seeds.
They’re often eaten as a snack or added to salads, porridge, yoghurt and homemade bread; the kernels also work well blended into sauces and spreads. A small handful can add crunch to everyday meals. Raw sunflower seeds are rich in unsaturated fats and vitamin E, with protein and fibre as well. Use a modest sprinkle if you want to add flavour and texture without making a dish too heavy.
How Nutritious Is Raw 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 Raw 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 sunflower seeds Contain Allergens?
No known major allergens
Which Diets Is Raw 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 sunflower seeds Fat Profile
SATURATED
1.26g
MONOUNSATURATED
5.18g
POLYUNSATURATED
6.47g
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.