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Sunflower Seeds (Shelled) Calories
Sunflower Seeds (Shelled)
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Sunflower Seeds (Shelled) (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.
Sunflower Seeds (Shelled) Nutrition Facts
Selected: 1 ounce (medium) · 28 g
164
KCAL / 28G
Carbs
5.6g
· 2% DV
Protein
5.8g
· 12% DV
Fat
14.4g
· 18% DV
Fiber
2.4g
· 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 (Shelled) nutrition facts table · 1 ounce (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 164 kcal | |
| Total fat | 14.4 g | 18% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 0.56 mg | 0% |
| Total carbohydrate | 5.6 g | 2% |
| Fiber | 2.4 g | 9% |
| Protein | 5.8 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 oz of Sunflower Seeds (Shelled)?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 164 kcal |
| 1 tablespoon (medium) | 9 g | 53 kcal |
| 1 tablespoon (large) | 10 g | 58 kcal |
| 2 tablespoon (medium) | 18 g | 105 kcal |
| 1 serving (medium) | 30 g | 175 kcal |
| 1 pack (small) | 50 g | 292 kcal |
| 100 g | 100 g | 584 kcal |
| 1 pack (large) | 100 g | 584 kcal |
| 1 cup (medium) | 140 g | 818 kcal |
Calculated from 584 calories per 100 g.
Frequently Asked Questions About Sunflower Seeds (Shelled)
How do you roast shelled sunflower seeds?
Roast shelled sunflower seeds in a dry skillet over low to medium heat, stirring often so they brown evenly. Take them off the heat when they smell nutty and turn lightly golden; they continue cooking briefly in the hot pan.
Can you eat shelled sunflower seeds raw?
Yes, shelled sunflower seeds can be eaten raw. If the package says they are ready to eat, add them straight to salads, oatmeal, or yogurt, or enjoy them as a snack; roasting is optional.
How should you store shelled sunflower seeds?
Store shelled sunflower seeds in an airtight container in a cool, dark, dry place. Their natural oils can turn rancid with exposure to heat and air, so refrigerate them if you will not use them soon.
Can you freeze shelled sunflower seeds?
Yes, shelled sunflower seeds freeze well. Seal them in an airtight freezer-safe container to keep out moisture and odors, then take out only what you need; let that portion come to room temperature before using.
What is the difference between shelled sunflower seeds and sunflower kernels?
There is no difference: sunflower kernels are the edible inner part of the seed with the hard outer shell removed. Shelled sunflower seeds are easier to add to recipes and eat by the handful.
How much shelled sunflower seed should you eat a day?
A small handful, about 1 ounce or 28 grams, is a practical everyday portion of shelled sunflower seeds. Measure it into a bowl rather than eating from the bag, since it is easy to keep reaching for more.
Do shelled sunflower seeds cause weight gain?
Shelled sunflower seeds do not cause weight gain by themselves, but large portions can add substantially to your daily energy intake. Pre-portioning a handful makes them easier to enjoy without mindlessly eating from the bag.
Do you need to wash shelled sunflower seeds before eating them?
No, you usually do not need to wash packaged shelled sunflower seeds if they are sold ready to eat. If you rinse them, use them promptly or dry them thoroughly before roasting so moisture does not affect storage.
How do you make sunflower seed butter from shelled sunflower seeds?
Blend shelled sunflower seeds in a food processor until they release their oils and turn creamy, stopping occasionally to scrape down the sides. This takes patience; add a little neutral oil only if the mixture needs help blending.
Can you use shelled sunflower seeds in baking?
Yes, shelled sunflower seeds work well in bread, muffins, crackers, and granola. Fold them into the dough for crunch or sprinkle them on top; keep an eye on exposed seeds because they can brown quickly in the oven.
Sunflower Seeds (Shelled) Vitamins & Minerals
Vitamins
Vitamin E
9.85mg · 66% DV
Biotin
18.48µg · 62% DV
B1
0.41mg · 34% DV
B6
0.38mg · 22% DV
Minerals
Copper
0.5mg · 56% DV
Selenium
15µg · 27% DV
Phosphorus
185mg · 26% DV
Manganese
0.55mg · 24% DV
Potassium ⭐
181mg · 5% DV
Sodium
0.56mg · 0% DV
Sunflower Seeds (Shelled) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sunflower Seeds (Shelled)
To burn the 164 calories in 1 ounce (medium) (28 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 (Shelled)?
Shelled sunflower seeds are the edible kernels of the sunflower, with their hard outer hulls removed. They have a mild, nutty flavour and a firm, pleasantly crunchy bite. Eat them plain or lightly toasted, or scatter them over salads, soups, porridge and yoghurt; they also work well in bread, granola and baked goods. In sunflower-growing regions, they are a familiar snack, while elsewhere they are often used as a versatile pantry topping. They provide substantial fat and energy, along with protein and fibre; 100 g contains 20.8 g of protein. For a lighter touch, use a small spoonful to add crunch to a meal rather than eating them by the handful. Toasting them briefly in a dry pan can bring out their flavour, and unsalted kernels pair easily with both sweet and savoury dishes.
How Nutritious Is Sunflower Seeds (Shelled)?
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 (Shelled) 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 (Shelled) Contain Allergens?
Contains these allergens:
Which Diets Is Sunflower Seeds (Shelled) 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 (Shelled) Fat Profile
SATURATED
1.26g
MONOUNSATURATED
5.18g
POLYUNSATURATED
6.47g
Omega 6:3 ratio 323.5:1
Above the ideal 4:1 (323.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.