1 ounce (medium) of Raw 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 Raw sunflower seeds?

Raw sunflower seeds are the edible seeds of the sunflower, sold either in their striped shells or as kernels. Unlike the familiar roasted snack, they have a mild, slightly nutty flavour and a tender bite. Crack the shells and eat the kernels, or use shelled seeds in the ways common in many kitchens: scattered over salads, porridge and yoghurt, or blended into sauces and seed butter.

They are energy-dense, with plenty of unsaturated fat alongside protein and fibre, and are a source of vitamin E and magnesium. A small handful can add substance to breakfast or a snack; toast the kernels briefly to deepen their flavour, or leave them raw for a softer taste. They also pair well with dried fruit and oats.

Raw 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%

Raw 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 Raw 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.

Raw 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 Raw 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 Raw sunflower seeds Processed?

NOVA 1

Unprocessed

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 Raw 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 Raw 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

Raw sunflower seeds Fat Profile

SATURATED

4.5g

MONOUNSATURATED

18.5g

POLYUNSATURATED

23.1g

⚖️

Omega 6:3 ratio 330:1

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

Compare Raw sunflower seeds

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Raw sunflower seeds vs Peanuts17 kcal more per 100 g

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Raw sunflower seeds vs Walnut70 kcal fewer per 100 g

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Raw sunflower seeds vs Almond5 kcal more per 100 g

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Raw sunflower seeds vs Sunflower seedsSame calories per 100 g

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Foods Similar to Raw sunflower seeds

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Raw sunflower seeds

Can you eat raw sunflower seeds straight from the shell?

Yes, you can eat the kernel inside raw sunflower seeds, but spit out the shell. The tough hull is not meant to be eaten and may irritate your digestive tract, especially if you swallow a lot of it.

How do you roast raw sunflower seeds at home?

Roast raw sunflower seeds in a dry skillet over medium heat, stirring often, or spread them in one layer on a baking sheet. Heat until fragrant and lightly toasted. Add salt or seasonings after roasting, if desired.

Do raw sunflower seeds need to be soaked before eating?

No, raw sunflower seeds do not need soaking before you eat them. Soaking can soften the kernels, but they must be drained and dried thoroughly afterward to limit spoilage. Use soaking only when a recipe calls for it.

How can you tell if raw sunflower seeds have gone rancid?

Rancid raw sunflower seeds often smell like old oil, paint, or crayons and taste bitter or sharp. Discard them if they smell off, taste unpleasant, show mold, or feel damp. A mild, fresh seed aroma is normal.

Can raw sunflower seeds be frozen?

Yes, raw sunflower seeds can be frozen to help preserve their quality. Seal them in an airtight, freezer-safe container and remove only what you need; let the portion come to room temperature before opening so moisture does not collect on the seeds.

Can you sprout raw sunflower seeds?

Yes, suitable raw, hulled sunflower seeds can sprout; roasted seeds generally will not. Soak them, drain well, and rinse and drain them regularly in a clean container. Do not eat sprouts that smell unpleasant or become slimy.

Are raw sunflower seeds good in oatmeal and salads?

Yes, hulled raw sunflower seeds work well sprinkled over oatmeal, salads, yogurt, or soup. They add a mild, nutty crunch, and you can toast them briefly for a stronger flavor. Add them just before serving if you want them to stay crisp.

Can raw sunflower seeds cause digestive problems?

Yes, eating a large amount of raw sunflower seeds may cause bloating, stomach discomfort, or loose stools because they contain substantial fat and fiber. Swallowing the shells can also irritate digestion, so eat the kernels and keep portions moderate.

Can people with diabetes eat raw sunflower seeds?

Yes, people with diabetes can generally include raw sunflower seeds in meals; their fat, protein, and fiber slow digestion compared with a sugary snack. Choose unsalted kernels and account for the portion in your meal plan. Medication or individualized meal plans may affect advice.

Do raw sunflower seeds go bad faster than roasted sunflower seeds?

Raw sunflower seeds can lose freshness as their natural oils oxidize, much like roasted seeds; roasting does not make them immune to rancidity. Keep them sealed away from heat and light, and refrigerate or freeze them if you need to store them longer.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 27, 2026