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Shelled sunflower seeds Calories
High in vitamin E, healthy fats, protein source
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Shelled 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.
Shelled 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%
Shelled 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 Shelled sunflower seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 164 kcal |
| 1 piece (mini) | 5 g | 29 kcal |
| 1 tablespoon (small) | 8 g | 47 kcal |
| 1 tablespoon (large) | 12 g | 70 kcal |
| 2 tablespoon (double) | 16 g | 93 kcal |
| 1 serving (medium) | 30 g | 175 kcal |
| 1 pack (small) | 50 g | 292 kcal |
| ½ cup (small) | 70 g | 409 kcal |
| 100 g | 100 g | 584 kcal |
| 1 cup (medium) | 140 g | 818 kcal |
Calculated from 584 calories per 100 g.
Frequently Asked Questions About Shelled sunflower seeds
Can you eat shelled sunflower seeds raw?
Yes, shelled sunflower seeds can be eaten raw. Stir them into oatmeal, yogurt, or salads, or eat them as a snack. Raw kernels have a milder flavor than roasted ones and work well in both sweet and savory dishes.
How do you roast shelled sunflower seeds?
Toast shelled sunflower seeds in a dry skillet over medium-low heat, stirring often, until lightly golden and fragrant. They continue to cook briefly after you remove the pan from the heat, so take them off before they look too dark.
How should you store shelled sunflower seeds?
Keep shelled sunflower seeds in an airtight container away from heat, light, and moisture. Their natural oils can turn rancid over time; refrigerate or freeze them if you will not use them soon, and discard any that smell stale or bitter.
How can you use shelled sunflower seeds in recipes?
Add shelled sunflower seeds to salads, soups, oatmeal, granola, bread dough, or baked goods. Toasting them first brings out a nuttier flavor, while raw kernels are convenient for mixing into batters and cold dishes.
Can you make sunflower seed butter from shelled sunflower seeds?
Yes, shelled sunflower seeds can be blended into sunflower seed butter. Process them in a food processor, stopping to scrape down the sides until the oils release and the mixture turns creamy; add a little salt if desired.
Do shelled sunflower seeds need to be washed?
No, washing shelled sunflower seeds is usually unnecessary and can leave them damp, which makes storage less practical. If you bought them loose, remove any visible debris and toast them before use if you want extra flavor.
Can shelled sunflower seeds be frozen?
Yes, shelled sunflower seeds freeze well. Put them in a tightly sealed freezer-safe container or bag to protect them from moisture and odors; you can use them straight from the freezer in recipes or let them come to room temperature.
Can shelled sunflower seeds be sprouted?
Some raw shelled sunflower seeds can sprout, but roasted or heat-treated kernels generally will not. Use seeds sold for sprouting, since ordinary snack kernels may not be viable, and rinse sprouts thoroughly before eating.
Are salted or unsalted shelled sunflower seeds better?
Unsalted shelled sunflower seeds are the better choice if you are limiting sodium; salted ones are simply seasoned with added salt. You can add flavor to unsalted kernels at home with spices, herbs, or a little citrus zest.
Do shelled sunflower seeds cause weight gain?
Shelled sunflower seeds do not automatically cause weight gain, but they are energy-dense and easy to snack on by the handful. Portioning them into a small bowl rather than eating from the bag makes it easier to keep track.
Shelled 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
Shelled sunflower seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Shelled 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 Shelled sunflower seeds?
Shelled sunflower seeds are the edible kernels inside the hard hull of the sunflower seed. They’re easy to eat as a snack and convenient to stir into everyday dishes. In many places, they’re sprinkled over salads, porridge and yoghurt, mixed into granola, or baked into breads and muffins; they also work well in grain bowls and pesto.
Their flavour is gently nutty and earthy, with a firm crunch that becomes toastier when roasted. They’re rich in fats and provide protein and fibre; a 100 g portion has 20.8 g of protein. A small handful adds substance and texture, while an unsalted variety lets you control the salt in a recipe. Store them sealed to help preserve their flavour.
How Nutritious Is Shelled 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 Shelled 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 Shelled sunflower seeds Contain Allergens?
No known major allergens
Which Diets Is Shelled 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
Shelled 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.