1 ounce (medium) of 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.

What is Sunflower seeds?

Sunflower seeds are the edible seeds of the sunflower, sold either in their shells or as kernels. In many places they’re roasted and eaten as a snack; in Turkey, cracking the shells while chatting over tea is a familiar pastime. Shelled seeds are also sprinkled over salads, bread and breakfast bowls, or stirred into baking.

Their flavour is gently nutty and becomes toastier when roasted, with a crisp bite and rich, oily finish. They’re energy-dense, providing a mix of fats, protein and fibre, so a small handful can make a satisfying snack or add substance to a meal. Choose unsalted seeds if you want to keep sodium down, and try them over yogurt or a salad.

Sunflower seeds Nutrition Facts

Selected: 100 g

584

KCAL / 100G

Carbs

20g

· 7% DV

Protein

20.8g

· 42% DV

Fat

51.5g

· 66% DV

Fiber

8.6g

· 31% 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 seeds Vitamins & Minerals

Vitamins

Vitamin E

35.17mg · 234% DV

Biotin

66µg · 220% DV

1.48mg · 123% DV

1.34mg · 79% DV

Minerals

Copper

2mg · 222% DV

Selenium

53µg · 96% DV

Phosphorus

660mg · 94% DV

Manganese

2mg · 87% DV

How Nutritious Is Sunflower seeds?

Nutrient density

Very high

80/ 100

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

60/ 100

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.

Sunflower seeds Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Sunflower seeds

To burn the 584 calories in 100 g:

🚶

144min

Walking (5 km/h)

🏃

60min

Running (8 km/h)

🚴

79min

Cycling

🏊

68min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is 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 Sunflower seeds Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is 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

Sunflower seeds Fat Profile

SATURATED

4.5g

MONOUNSATURATED

18.5g

POLYUNSATURATED

23.2g

⚖️

Omega 6:3 ratio 330:1

Above the ideal 4:1 (330:1).

Compare Sunflower seeds

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Sunflower seeds vs Peanuts17 kcal more per 100 g

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Sunflower seeds vs Walnut70 kcal fewer per 100 g

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Sunflower seeds vs Almond5 kcal more per 100 g

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Sunflower seeds vs Tahini11 kcal fewer per 100 g

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Foods Similar to Sunflower seeds

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

🌱

Chia seeds

486 kcal

Frequently Asked Questions About Sunflower seeds

Are sunflower seeds good for you?

Yes, sunflower seeds can be a nutritious addition to meals. They provide vitamin E, magnesium, fiber, and mostly unsaturated fats; choose unsalted kernels more often if you want to limit sodium, and use a measured portion rather than eating straight from a large bag.

Can you eat sunflower seed shells?

It is better not to swallow sunflower seed shells. Their tough, fibrous texture can irritate the digestive tract, and eating many may cause constipation or, rarely, a blockage. Crack the shell, eat the kernel, and discard the hull.

Can you eat raw sunflower seeds?

Yes, raw sunflower kernels are safe to eat if they have been stored properly and are not spoiled. They have a milder taste than roasted seeds and work well in oatmeal, salads, and baking. Rinse them only if they are visibly dirty, then dry them before storage.

How do you roast sunflower seeds at home?

Spread sunflower kernels in a single layer on a baking tray and roast them at a moderate oven temperature, stirring occasionally until lightly fragrant and golden. Keep a close eye on them because they can burn quickly; add salt sparingly or leave them unsalted.

How many sunflower seeds should you eat a day?

A small handful—about 28 grams—is a practical serving for most people. Sunflower seeds are easy to overeat when snacking from the bag, so portion them into a bowl or add a measured amount to yogurt, cereal, or a salad.

Do sunflower seeds cause weight gain?

Sunflower seeds do not cause weight gain on their own, but their energy-dense kernels can add up quickly when eaten by the handful. Portioning them ahead of time helps; adding a small amount to a meal can also make it more satisfying.

Are sunflower seeds suitable for people with diabetes?

Sunflower seeds can fit into a diabetes-friendly eating pattern; their fiber, fat, and protein mean they are not like eating a sugary snack. Choose unsalted kernels and account for the portion, especially when eating flavored or sweetened packaged varieties.

Do sunflower seeds go bad?

Yes, sunflower seeds can go rancid because their natural oils oxidize over time. Discard them if they smell paint-like or musty, or taste bitter. Keep them sealed away from heat and light; refrigeration or freezing helps preserve them for longer.

Are salted sunflower seeds bad for you?

Salted sunflower seeds are not inherently harmful, but they can contribute a lot of sodium when eaten in large amounts. Unsalted seeds are a better everyday choice, particularly if you are watching your salt intake or tend to snack on them for a long time.

Can sunflower seeds help lower cholesterol?

Sunflower seeds are not a cholesterol-lowering treatment, but their unsaturated fats can support healthier blood lipid levels when they replace foods high in saturated fat. Use them as part of meals, rather than adding large portions on top of your usual diet.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026