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Sunflower seeds rice (raw) Calories
Raw sunflower seeds rice mix; source of energy, fiber, and vitamin E
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sunflower seeds rice (raw) (30 g) has 144 calories. That works out to 480 calories per 100 g. It contains 11.4 g of carbs, 4.1 g of protein, 9.3 g of fat and 2 g of fiber. Its 0.5 mg of Copper covers 57% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Sunflower seeds rice (raw) Nutrition Facts
Selected: 1 serving (medium) · 30 g
144
KCAL / 30G
Carbs
11.4g
· 4% DV
Protein
4.1g
· 8% DV
Fat
9.3g
· 12% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 11% · Fat 58%
Sunflower seeds rice (raw) nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 9.3 g | 12% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 1.2 mg | 0% |
| Total carbohydrate | 11.4 g | 4% |
| Fiber | 2 g | 7% |
| Protein | 4.1 g | 8% |
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 rice (raw)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 144 kcal |
| 1 piece (mini) | 5 g | 24 kcal |
| 1 tablespoon (medium) | 8 g | 38 kcal |
| 1 serving (small) | 15 g | 72 kcal |
| 1 serving (large) | 50 g | 240 kcal |
| 1 pack (medium) | 80 g | 384 kcal |
| 100 g | 100 g | 480 kcal |
| 1 cup (whole) | 140 g | 672 kcal |
Calculated from 480 calories per 100 g.
Frequently Asked Questions About Sunflower seeds rice (raw)
What is sunflower seeds rice?
Sunflower seeds rice is a raw mix of sunflower kernels and rice. The name alone does not tell you whether the rice has been cooked or otherwise prepared, so treat it as uncooked rice unless the package says it is ready to eat.
Can you eat sunflower seeds rice raw?
You can eat raw sunflower kernels, but not plain uncooked rice in the mix. Raw rice is hard to digest and may carry harmful bacteria; cook the rice component before eating sunflower seeds rice as a meal.
How do you cook sunflower seeds rice?
Cook the rice component as you would ordinary rice, then stir in the sunflower kernels near the end or sprinkle them on top. Adding the kernels late keeps them from becoming overly soft during cooking.
Can you put sunflower seeds rice in pilaf?
Yes, sunflower seeds rice can be used in pilaf. Cook the rice first and add the sunflower kernels near the end, or use them as a topping for a nutty crunch without letting them cook for the full time.
How do you roast sunflower seeds rice?
Roast the sunflower kernels in a dry pan over low to medium heat, stirring often until lightly fragrant. If the mix also contains uncooked rice, roasting the kernels does not cook the rice; prepare the rice separately.
Should you rinse sunflower seeds rice before cooking?
Rinse the rice portion of sunflower seeds rice before cooking if you want to remove excess surface starch. Avoid rinsing the sunflower kernels unless needed, and dry them thoroughly before storing or roasting.
How should you store sunflower seeds rice?
Keep sunflower seeds rice in an airtight container in a cool, dry place away from sunlight. The kernels’ natural oils can turn rancid over time, so discard the mix if it develops a stale, bitter, or paint-like smell.
Can sunflower seeds rice be added to oatmeal or yogurt?
Yes, sunflower seeds rice can add crunch to oatmeal or yogurt, but use cooked rice rather than uncooked rice. Add the sunflower kernels just before serving to keep their texture.
Do you need to soak sunflower seeds rice?
No, sunflower seeds rice does not need to be soaked as a mix. Cook the rice according to its type; soaking the kernels is optional and may soften them, so add them separately if you want a crunchier result.
Can sunflower seeds rice go bad?
Yes, sunflower seeds rice can go stale or rancid, especially when exposed to heat, light, or air. Check for an off smell or bitter taste, and do not eat it if the kernels smell stale or the mix shows signs of moisture or mold.
Sunflower seeds rice (raw) Vitamins & Minerals
Vitamins
Vitamin E
7.8mg · 52% DV
B1
0.33mg · 28% DV
B6
0.3mg · 18% DV
B3
1.95mg · 12% DV
Minerals
Copper
0.51mg · 57% DV
Selenium
16µg · 29% DV
Manganese
0.63mg · 27% DV
Phosphorus
144mg · 21% DV
Potassium ⭐
141mg · 4% DV
Sodium
1.2mg · 0% DV
Sunflower seeds rice (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sunflower seeds rice (raw)
To burn the 144 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 rice (raw)?
Sunflower seeds rice (raw) is a mixture of sunflower seeds and rice in their uncooked form, rather than a prepared rice dish. The seeds bring a rich, nutty taste and a crisp bite, while rice has a milder flavour and firmer texture when raw. It is not usually eaten as-is; you can cook the rice and add the seeds near the end, or sprinkle the mix over a salad or a bowl of yoghurt for crunch.
The combination is energy-dense, with fibre and vitamin E from the sunflower seeds. A modest portion works well alongside vegetables or a lighter meal, especially if you want a crunchy topping without relying on a large serving.
How Nutritious Is Sunflower seeds rice (raw)?
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
Medium
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 rice (raw) 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 rice (raw) Contain Allergens?
No known major allergens
Which Diets Is Sunflower seeds rice (raw) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sunflower seeds rice (raw) Fat Profile
SATURATED
0.96g
MONOUNSATURATED
2.85g
POLYUNSATURATED
5.25g
Omega 6:3 ratio 230:1
Above the ideal 4:1 (230:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.