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Raw sunflower seed kernels Calories
High in vitamin E, healthy fats, and magnesium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Raw sunflower seed kernels (30 g) has 175 calories. That works out to 584 calories per 100 g. It contains 6 g of carbs, 6.2 g of protein, 15.5 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.
Raw sunflower seed kernels Nutrition Facts
Selected: 1 serving (medium) · 30 g
175
KCAL / 30G
Carbs
6g
· 2% DV
Protein
6.2g
· 12% DV
Fat
15.5g
· 20% 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%
Raw sunflower seed kernels nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 175 kcal | |
| Total fat | 15.5 g | 20% |
| Saturated fat | 1.34 g | 7% |
| 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 Raw sunflower seed kernels?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 175 kcal |
| 1 tablespoon (whole) | 9 g | 53 kcal |
| 2 tablespoon (whole) | 18 g | 105 kcal |
| 1 pack (mini) | 25 g | 146 kcal |
| 1 ounce (whole) | 28 g | 164 kcal |
| 0.25 cup (whole) | 35 g | 204 kcal |
| 1 serving (large) | 50 g | 292 kcal |
| ½ cup (whole) | 70 g | 409 kcal |
| 100 g | 100 g | 584 kcal |
Calculated from 584 calories per 100 g.
Frequently Asked Questions About Raw sunflower seed kernels
How do you eat raw sunflower seed kernels?
Raw sunflower seed kernels can be eaten as they are or added to salads, oatmeal, yogurt, and soups. They also work well stirred into bread dough or sprinkled over roasted vegetables for a mild crunch.
Can you roast raw sunflower seed kernels at home?
Yes, raw sunflower seed kernels can be roasted at home in a dry pan or on a baking tray. Use gentle heat and stir or turn them often, since the small kernels can brown quickly.
How should you store raw sunflower seed kernels?
Store raw sunflower seed kernels in an airtight container away from heat, light, and moisture. A cool cupboard works for regular use; refrigeration or freezing helps keep a larger supply fresh for longer.
Do raw sunflower seed kernels need to be washed?
Usually, packaged raw sunflower seed kernels do not need washing. Rinsing can leave moisture behind and make them spoil sooner; if loose kernels look dusty, rinse them and dry them thoroughly before using.
Can you use raw sunflower seed kernels instead of pine nuts in pesto?
Yes, raw sunflower seed kernels can replace pine nuts in pesto. They give the sauce a mild, earthy flavor; blend them with herbs, garlic, oil, and your preferred cheese or a dairy-free alternative.
Can raw sunflower seed kernels be soaked or sprouted?
Raw sunflower seed kernels can be soaked to soften them, but soaking is not essential. Sprouting is less reliable because many commercially sold hulled kernels are not viable; keep soaked or sprouted kernels refrigerated and use them promptly.
Can dogs eat raw sunflower seed kernels?
Yes, dogs can have a small amount of plain, unsalted sunflower seed kernels as an occasional treat. Avoid salted or seasoned seeds and never give dogs the hard outer shells, which can be difficult to digest.
Can raw sunflower seed kernels cause bloating?
They can cause bloating in some people, especially when someone eats a large amount or is not used to the fiber. Try a smaller portion and drink fluids; persistent or severe symptoms deserve medical advice.
Are raw sunflower seed kernels good for people with diabetes?
Raw sunflower seed kernels can fit into a diabetes-conscious meal, but they do not replace a balanced eating plan. Pairing them with other foods and considering the whole meal matters; ask your care team if you need an individualized plan.
Why do raw sunflower seed kernels taste bitter?
A bitter or paint-like taste can mean that raw sunflower seed kernels have turned rancid as their fats oxidized. Discard kernels with an unpleasant smell or flavor, and store the rest airtight in a cool, dark place.
Raw sunflower seed kernels Vitamins & Minerals
Vitamins
Vitamin E
10.55mg · 70% DV
B1
0.44mg · 37% DV
B6
0.41mg · 24% DV
Folate
68.1µg · 17% DV
Minerals
Copper
0.54mg · 60% DV
Selenium
16µg · 29% DV
Phosphorus
198mg · 28% DV
Manganese
0.59mg · 26% DV
Potassium ⭐
194mg · 6% DV
Sodium
2.7mg · 0% DV
Raw sunflower seed kernels Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw sunflower seed kernels
To burn the 175 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 Raw sunflower seed kernels?
Raw sunflower seed kernels are the shelled, uncooked seeds of the sunflower, a plant native to North America. They have a mild, nutty flavour and a tender bite, without the toasted aroma of roasted seeds. Sprinkle them over porridge, yoghurt or salads, stir them into bread dough, or blend them into a creamy seed butter. In many places, including the US, roasted sunflower seeds are a familiar snack; the raw kernels are especially handy for cooking and baking.
They are rich in fats and also provide protein and fibre, along with vitamin E and magnesium. Their energy adds up quickly, so a small handful is often enough to enrich a meal. Toast them briefly in a dry pan if you’d like a deeper flavour, or keep them raw for a softer texture.
How Nutritious Is Raw sunflower seed kernels?
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 seed kernels 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 seed kernels Contain Allergens?
No known major allergens
Which Diets Is Raw sunflower seed kernels 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 seed kernels Fat Profile
SATURATED
1.34g
MONOUNSATURATED
5.56g
POLYUNSATURATED
6.94g
Omega 6:3 ratio 346.5:1
Above the ideal 4:1 (346.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.