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Raw unsalted sunflower seeds Calories
Rich in vitamin E and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Raw unsalted 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 unsalted 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 unsalted sunflower seeds nutrition facts table · 1 ounce (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 164 kcal | |
| Total fat | 14.4 g | 18% |
| Saturated fat | 1.25 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 oz of Raw unsalted sunflower seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 164 kcal |
| 1 tablespoon (whole) | 9 g | 53 kcal |
| 2 tablespoon (double) | 18 g | 105 kcal |
| 1 serving (small) | 30 g | 175 kcal |
| 1 pack (mini) | 40 g | 234 kcal |
| 1 cup (whole) | 46 g | 269 kcal |
| 1 serving (medium) | 50 g | 292 kcal |
| 1 serving (large) | 75 g | 438 kcal |
| 100 g | 100 g | 584 kcal |
Calculated from 584 calories per 100 g.
Frequently Asked Questions About Raw unsalted sunflower seeds
Can you eat raw unsalted sunflower seeds?
Yes, raw unsalted sunflower seeds can be eaten as they are, provided they are sold as food-grade kernels. Add them to oatmeal, salads, or yogurt, or eat them as a snack; keep them dry and discard any that smell rancid.
Are raw unsalted sunflower seeds healthier than roasted ones?
Raw unsalted sunflower seeds avoid the extra heat used in roasting and contain no added salt. Roasting gives them a stronger flavor, and either option can fit into a balanced diet; heavily browned seeds may have a bitter taste.
How do you roast raw unsalted sunflower seeds?
Spread raw unsalted sunflower seeds in a single layer and roast them without oil, stirring occasionally so they brown evenly. Remove them as soon as they smell toasted, since their high fat content means they can go from golden to burnt quickly.
How should you store raw unsalted sunflower seeds?
Store raw unsalted sunflower seeds in an airtight container in a cool, dark, dry place. Their natural oils can turn rancid when exposed to heat and light, so refrigerate them for longer storage and smell them before use.
Can raw unsalted sunflower seeds go rancid?
Yes, raw unsalted sunflower seeds can go rancid because they contain a lot of natural oil. A paint-like, bitter, or stale smell is a sign to discard them; keeping the seeds sealed and cool slows this change.
Can you freeze raw unsalted sunflower seeds?
Yes, raw unsalted sunflower seeds freeze well in a sealed, moisture-proof container or bag. Take out only what you need, and let the closed container reach room temperature before opening it to reduce condensation on the seeds.
Do raw unsalted sunflower seeds need to be soaked?
No, raw unsalted sunflower seeds do not need soaking before eating. If you soak them for a recipe, drain them well and use them promptly; storing damp seeds can encourage spoilage.
Can raw unsalted sunflower seeds be sprouted?
Sometimes, but only raw unsalted sunflower seeds that are viable and sold for sprouting will germinate; many food kernels have been processed and will not. Use clean equipment, rinse regularly, and discard sprouts with an off smell or visible mold.
Can you bake with raw unsalted sunflower seeds?
Yes, raw unsalted sunflower seeds work well in bread, muffins, granola, and savory crackers. Add them whole for crunch or chop them for a more even texture; seeds on top may toast faster than those mixed into dough.
Do raw unsalted sunflower seeds help with weight loss?
Raw unsalted sunflower seeds can make a snack more filling because they provide protein, fiber, and fat, but they are energy-dense. Pairing a measured portion with fruit or yogurt can make a more satisfying snack without relying on seeds alone.
Raw unsalted 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 unsalted sunflower seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw unsalted 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 unsalted sunflower seeds?
Raw unsalted sunflower seeds are the edible seeds of the sunflower, a crop first domesticated in North America. They’re sold whole or hulled and are easy to use as a snack or an ingredient.
Their flavour is mild and nutty, with a firm, crisp bite; roasting brings out a toastier taste. In the US and elsewhere, people sprinkle them over salads, porridge and yoghurt, mix them into trail mixes, or use them in bread and other baking. They provide mostly fats, along with protein, fibre and vitamin E. A small handful adds crunch to a meal; lightly toasting the seeds can deepen their flavour without adding salt.
How Nutritious Is Raw unsalted 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 unsalted sunflower 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 unsalted sunflower seeds Contain Allergens?
No known major allergens
Which Diets Is Raw unsalted 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 unsalted sunflower seeds Fat Profile
SATURATED
1.25g
MONOUNSATURATED
5.19g
POLYUNSATURATED
6.48g
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.