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Sunflower Seed Mix Calories
Rich in vitamin E and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sunflower Seed Mix (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.
Sunflower Seed Mix 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%
Sunflower Seed Mix 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 Sunflower Seed Mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 175 kcal |
| 1 teaspoon (small) | 3 g | 18 kcal |
| 1 tablespoon (medium) | 9 g | 53 kcal |
| 2 tablespoon (double) | 18 g | 105 kcal |
| 1 ounce (medium) | 28.4 g | 166 kcal |
| 1 pack (small) | 40 g | 234 kcal |
| 1 cup (large) | 70 g | 409 kcal |
| 100 g | 100 g | 584 kcal |
| 1 serving (extra large) | 100 g | 584 kcal |
Calculated from 584 calories per 100 g.
Frequently Asked Questions About Sunflower Seed Mix
What is in a sunflower seed mix?
A sunflower seed mix is based on sunflower seeds or kernels, but the exact contents vary by product. Some mixes add other seeds, seasonings, or salt, so check the ingredient list if you need to know what a particular mix contains.
How do you eat a sunflower seed mix?
Eat a sunflower seed mix as a snack, or sprinkle it over salads, yogurt, oatmeal, and soups. If the mix contains seeds in their shells, remove the shells and eat the kernels; use salted mixes carefully when seasoning meals.
Can you eat the shells in a sunflower seed mix?
No; if a sunflower seed mix contains in-shell seeds, spit out or discard the shells and eat the kernels. The shells are tough and fibrous, and swallowing them can irritate your throat or digestive tract.
Is a sunflower seed mix good for you?
Yes, a sunflower seed mix provides vitamin E, unsaturated fats, protein, and fibre. It can be a nourishing snack, though salted versions add sodium and large portions can add up quickly because seeds are energy-dense.
Should you choose raw or roasted sunflower seed mix?
Either is fine: raw sunflower seed mix has not been roasted, while roasting gives the seeds a toastier flavour and crunch. Choose an unsalted version if you want to limit sodium, and avoid seeds that taste stale or rancid.
How should you store sunflower seed mix after opening?
Keep sunflower seed mix in a tightly sealed container in a cool, dry, dark place. Its oils can turn rancid faster when exposed to heat, light, air, or moisture, so close the package promptly after each use.
Can you put sunflower seed mix in bird feeders?
Only use sunflower seed mix in a bird feeder if it is plain and unsalted, with no added flavourings or coatings. Salted or seasoned snack mixes are not suitable bird food; a mix made specifically for birds is a safer choice.
How can you tell if sunflower seed mix has gone bad?
Discard sunflower seed mix if it smells paint-like or sour, tastes sharply bitter, shows mold, or has become damp. Fresh seeds should have a mild, nutty smell; a rancid smell means their oils have deteriorated.
How much sunflower seed mix should you eat in a day?
A typical serving of sunflower seed mix is about 30 g. Measure it into a bowl rather than eating from the bag, especially with salted varieties, since it is easy to lose track of how much you have eaten.
Does sunflower seed mix cause weight gain?
Sunflower seed mix does not cause weight gain by itself, but frequent large portions can contribute to excess energy intake. Pre-portioning a serving instead of snacking straight from the packet makes it easier to keep portions in check.
Sunflower Seed Mix 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
Sunflower Seed Mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sunflower Seed Mix
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 Sunflower Seed Mix?
Sunflower seed mix is made with edible sunflower seeds, sometimes combined with other seeds depending on the product. In Turkey, roasted sunflower seeds are a familiar snack for sharing over tea or while watching a match; mixes may be plain or salted, so the flavour can vary.
The seeds have a pleasantly crunchy texture and a toasted, nutty taste. Enjoy them by the handful, or scatter them over salads, yoghurt or bread dough for extra crunch. They are energy-dense and provide fats, protein and fibre, along with vitamin E. A small handful—around 30 g—is a practical portion, especially if you are keeping an eye on how much you snack; unsalted versions also make it easier to control salt.
How Nutritious Is Sunflower Seed Mix?
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 Sunflower Seed Mix 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 Sunflower Seed Mix Contain Allergens?
No known major allergens
Which Diets Is Sunflower Seed Mix 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
Sunflower Seed Mix Fat Profile
SATURATED
1.34g
MONOUNSATURATED
2.84g
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.