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Black sunflower seeds Calories
Rich in minerals and vitamins, contains healthy fats
CALORIES
GI
POTASSIUM
FIBER
Black sunflower seeds Nutrition Facts
Selected: 100 g
584
KCAL / 100G
Carbs
20g
· 13%
Protein
20.8g
· 13%
Fat
51.5g
· 74%
Fiber
8.6g
Black sunflower seeds Vitamins & Minerals
Vitamins
Vitamin E
35.17mg · 234% DV
Biotin
66µg · 220% DV
B5
7.06mg · 141% DV
B1
1.48mg · 123% DV
Minerals
Copper
2mg · 222% DV
Selenium
53µg · 96% DV
Phosphorus
660mg · 94% DV
Manganese
2mg · 87% DV
Black sunflower seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Black 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 Black sunflower seeds Contain Allergens?
No known major allergens
Which Diets Is Black 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
Black sunflower seeds Fat Profile
SATURATED
5.8g
MONOUNSATURATED
18.5g
POLYUNSATURATED
23.2g
Omega 6:3 ratio 330:1
Above the ideal 4:1 (330:1).
Foods Similar to Black sunflower seeds
Black sunflower seeds — Frequently Asked Questions
Is it better to eat black sunflower seeds raw or roasted?
Both can be eaten; raw seeds have a milder flavor, while roasting brings out a nuttier taste. Unsalted or lightly salted versions are usually the better everyday choice.
How should black sunflower seeds be stored?
Keep shelled or unshelled seeds in an airtight container away from heat, light, and moisture. Shelled kernels keep their flavor longer in the refrigerator because their oils can turn rancid over time.
Can black sunflower seeds be frozen?
Yes, sunflower kernels freeze well in a tightly sealed container or freezer bag. Keep moisture out and use them straight from the freezer in cooking, or let them come briefly to room temperature for snacking.
Why do black sunflower seeds sometimes taste bitter or stale?
Their natural oils can oxidize when exposed to air, warmth, or sunlight, producing a bitter, paint-like, or stale flavor. Seeds with an unpleasant smell or taste should be discarded.
What foods go well with black sunflower seeds?
Shelled seeds add crunch to salads, soups, grain bowls, yogurt, and oatmeal. Pairing them with fruit, vegetables, or yogurt can make a snack or meal more satisfying than eating them by themselves.
How do black sunflower seeds compare with pumpkin seeds?
Both are nutrient-dense edible seeds, but they differ in flavor, texture, and typical use. Black sunflower seeds are often cracked open in their shells, whereas pumpkin seeds are more commonly eaten as kernels and mixed into recipes.
Should black sunflower seeds be eaten before or after exercise?
A large serving immediately before exercise may feel heavy for some people because seeds are rich in fat. They are often more comfortable after training or as a snack paired with fruit, yogurt, or a carbohydrate-rich food.
Is eating black sunflower seeds at night bad?
Eating them at night is not inherently harmful, but it is easy to keep snacking on seeds without noticing how much has been eaten. Salted varieties may also increase thirst, and late-night snacking can bother people prone to reflux.
Do sunflower seeds block iron or zinc absorption?
Like other seeds, sunflower seeds contain phytates, which can modestly reduce the absorption of some minerals. This is rarely a concern in a varied diet, and eating them alongside vitamin C-rich produce can support absorption of plant-based iron.
Who should be careful with black sunflower seeds?
People with a seed allergy should avoid them and seek urgent care for symptoms such as swelling, hives, or trouble breathing. Whole seeds in shells can be a choking hazard for young children, and frequent shell cracking may irritate teeth or gums.
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Nutrition data compiled from USDA FoodData Central and scientific sources.