1 ounce (medium) of Sunflower seeds, roasted, unsalted (28 g) has 163 calories. That works out to 582 calories per 100 g. It contains 5.2 g of carbs, 5.4 g of protein, 13.9 g of fat and 1.7 g of fiber. Its 9.9 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, roasted, unsalted?

Roasted, unsalted sunflower seeds are the edible kernels of sunflower heads, toasted to bring out their mild, nutty flavour. These kernels have a crisp bite and can be eaten by the handful, stirred into porridge or yoghurt, or scattered over salads and breads. In many places, sunflower seeds are also enjoyed as a casual snack; in Turkey, people often crack and eat them while chatting, though that usually means whole seeds in their shells. They are rich in fats and provide protein, fibre and vitamin E, so they are energy-dense despite their small size. Choose a modest handful for a snack, or add them to a meal for extra crunch without added salt.

Sunflower seeds, roasted, unsalted Nutrition Facts

Selected: 100 g

582

KCAL / 100G

Carbs

18.6g

· 7% DV

Protein

19.3g

· 39% DV

Fat

49.6g

· 64% DV

Fiber

· 21% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 12% · Protein 13% · Fat 75%

Sunflower seeds, roasted, unsalted Vitamins & Minerals

Vitamins

Vitamin E

35.2mg · 235% DV

Biotin

66µg · 220% DV

1.48mg · 123% DV

1.35mg · 79% DV

Minerals

Copper

2mg · 222% DV

Selenium

53µg · 96% DV

Phosphorus

660mg · 94% DV

Manganese

2mg · 87% DV

How Nutritious Is Sunflower seeds, roasted, unsalted?

Nutrient density

High

75/ 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

Medium

59/ 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, roasted, unsalted 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, roasted, unsalted

To burn the 582 calories in 100 g:

🚶

144min

Walking (5 km/h)

🏃

59min

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, roasted, unsalted 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, roasted, unsalted 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, roasted, unsalted 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, roasted, unsalted 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 Sunflower seeds, roasted, unsalted

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Foods Similar to Sunflower seeds, roasted, unsalted

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579 kcal

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Frequently Asked Questions About Sunflower seeds, roasted, unsalted

Are roasted unsalted sunflower seeds good for you?

Yes, roasted unsalted sunflower seeds provide vitamin E, magnesium, and mostly unsaturated fats. They are energy-dense, so a measured handful works better as a snack than eating straight from a large bag.

How do you eat roasted unsalted sunflower seeds?

Eat roasted unsalted sunflower seeds by the handful, or sprinkle them over salads, oatmeal, yogurt, and soups. They also add crunch to bread and homemade granola; add them near serving time to keep the texture crisp.

How should you store roasted unsalted sunflower seeds?

Store roasted unsalted sunflower seeds in an airtight container in a cool, dark cupboard. Their oils can turn stale or rancid with prolonged exposure to heat and air, so refrigerate or freeze a large supply for longer storage.

Can you make sunflower seed butter from roasted unsalted sunflower seeds?

Yes, roasted unsalted sunflower seeds can be blended into sunflower seed butter. Process them until their oils release and the mixture turns creamy, stopping to scrape the sides; add a little neutral oil only if needed.

Do roasted unsalted sunflower seeds go bad?

Yes, roasted unsalted sunflower seeds can go rancid because they contain oil. Discard them if they smell paint-like or stale, or taste sharply bitter; keeping them airtight and away from heat helps preserve their flavor.

Are roasted unsalted sunflower seeds better than raw sunflower seeds?

Neither is universally better: roasting gives roasted unsalted sunflower seeds a deeper flavor and crunch, while raw seeds have a milder taste. Prolonged high heat can reduce some heat-sensitive nutrients, but both can fit into meals.

Can roasted unsalted sunflower seeds replace pine nuts in pesto?

Yes, roasted unsalted sunflower seeds can replace pine nuts in pesto, though the flavor will be more earthy and toasty. Blend them with basil, garlic, oil, and cheese, then adjust the texture with extra oil as needed.

Can you eat the shells of roasted unsalted sunflower seeds?

No, the hard hulls on in-shell sunflower seeds are not usually eaten; crack them and discard the shells. The kernels shown in this product are already shelled, so they can be eaten as they are.

Are roasted unsalted sunflower seeds suitable for people with diabetes?

They can fit into a diabetes meal plan, but roasted unsalted sunflower seeds still contain carbohydrates and portions matter. Their fiber and fat can affect how a snack is absorbed; discuss portions with your clinician or dietitian if needed.

Can roasted unsalted sunflower seeds help you feel full?

Yes, roasted unsalted sunflower seeds can make a snack more filling because they provide fiber, protein, and fat. Pairing a measured portion with fruit or yogurt makes a more substantial snack than eating seeds alone.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026