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Sunflower Seeds (Mixed) Calories
High in vitamin E, healthy fats, magnesium, and protein.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sunflower Seeds (Mixed) (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 Seeds (Mixed) 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 Seeds (Mixed) nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 175 kcal | |
| Total fat | 15.5 g | 20% |
| Saturated fat | 1.35 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 Seeds (Mixed)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 175 kcal |
| 1 piece (mini) | 5 g | 29 kcal |
| 1 tablespoon (medium) | 9 g | 53 kcal |
| 1 serving (small) | 15 g | 88 kcal |
| 1 ounce (medium) | 28 g | 164 kcal |
| 1 serving (large) | 50 g | 292 kcal |
| 100 g | 100 g | 584 kcal |
| 1 pack (jumbo) | 100 g | 584 kcal |
| 1 cup (whole) | 140 g | 818 kcal |
Calculated from 584 calories per 100 g.
Frequently Asked Questions About Sunflower Seeds (Mixed)
How do you roast mixed sunflower seeds at home?
You can roast mixed sunflower seeds in a dry pan or spread them in a single layer on a baking tray. Stir or shake them often so they brown evenly, then let them cool before eating. Add salt only if you want it.
Can you eat the shells of mixed sunflower seeds?
It is best to eat the kernel and discard the shell of mixed sunflower seeds. The shells are tough and fibrous, so swallowing them can irritate your throat or digestive tract. Choose shelled kernels when you want a convenient snack or cooking ingredient.
What happens if you swallow mixed sunflower seed shells?
Swallowing a shell or two from mixed sunflower seeds by accident usually does not cause a serious problem. The shells are difficult to digest, though, and larger amounts can cause irritation or discomfort. Seek urgent help for choking, severe pain, or trouble swallowing.
How should you store mixed sunflower seeds?
Keep mixed sunflower seeds in an airtight container in a cool, dry place away from direct light. Their natural oils can turn rancid when exposed to heat and air. Discard seeds that smell musty or paint-like, or taste noticeably bitter.
Can mixed sunflower seeds go rancid?
Yes, mixed sunflower seeds can go rancid because their oils deteriorate over time, especially in warm or open storage. A stale, bitter, or paint-like smell is a sign to throw them away. Sealed, cool storage helps preserve their flavor.
Are raw or roasted mixed sunflower seeds better?
Both raw and roasted mixed sunflower seeds can be eaten; the choice mainly comes down to taste and texture. Roasting brings out a toasted flavor and crunch, while raw seeds have a milder taste. Avoid scorching them, which makes them bitter.
Do mixed sunflower seeds make you gain weight?
Mixed sunflower seeds do not cause weight gain on their own, but it is easy to eat a large amount while snacking. If you regularly take in more energy than you use, weight can increase. Portion some into a bowl instead of eating from the bag.
How many mixed sunflower seeds should you eat a day?
A small handful of mixed sunflower seeds is a practical snack portion for many people. If you eat them in the shell, the discarded shells make the amount harder to judge, so portion the kernels or put a serving in a bowl first.
Can dogs eat mixed sunflower seeds?
Dogs can have a few plain, shelled mixed sunflower seeds, but they should not eat salted or seasoned seeds. Remove the shells, which can be difficult to digest, and offer seeds only as an occasional treat rather than a regular part of their diet.
Can mixed sunflower seeds be used for sprouting?
Only raw, viable mixed sunflower seeds can sprout; roasted seeds will not grow. Use seeds sold for planting or sprouting rather than assuming snack seeds are suitable, and keep sprouts carefully clean because raw sprouts can carry harmful bacteria.
Sunflower Seeds (Mixed) Vitamins & Minerals
Vitamins
Vitamin E
10.56mg · 70% DV
Biotin
19.8µg · 66% DV
B1
0.44mg · 37% DV
B6
0.4mg · 24% 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 Seeds (Mixed) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sunflower Seeds (Mixed)
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 Seeds (Mixed)?
Sunflower Seeds (Mixed) are edible sunflower seeds sold as a mix; depending on the product, they may be shelled or still in their shells. Roasted seeds are a familiar snack in many places, while the kernels are also used in home cooking.
Their flavour is gently nutty and becomes more pronounced with roasting; kernels add a pleasant crunch to salads, porridge, bread and other dishes. They are energy-dense, with protein, fibre and predominantly unsaturated fats, as well as vitamin E and magnesium. A small handful makes a convenient snack, or you can sprinkle a little over a meal for extra crunch; choose an unsalted option if you want to keep sodium lower.
How Nutritious Is Sunflower Seeds (Mixed)?
Nutrient density
Very 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 Seeds (Mixed) 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 (Mixed) Contain Allergens?
No known major allergens
Which Diets Is Sunflower Seeds (Mixed) 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 (Mixed) Fat Profile
SATURATED
1.35g
MONOUNSATURATED
5.55g
POLYUNSATURATED
6.96g
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.