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Sunflower Seeds (Unsalted) Calories
Rich in vitamin E, magnesium, and healthy fats
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Sunflower Seeds (Unsalted) (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 9.9 mg of Vitamin E covers 66% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Sunflower Seeds (Unsalted) 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 (Unsalted) 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 | 2.52 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 (Unsalted)?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 164 kcal |
| 1 piece (mini) | 5 g | 29 kcal |
| 1 tablespoon (small) | 9 g | 53 kcal |
| 1 tablespoon (large) | 15 g | 88 kcal |
| 1 serving (medium) | 30 g | 175 kcal |
| 1 pack (medium) | 50 g | 292 kcal |
| 1 serving (large) | 60 g | 350 kcal |
| 1 cup (medium) | 70 g | 409 kcal |
| 100 g | 100 g | 584 kcal |
| 1 cup (large) | 140 g | 818 kcal |
Calculated from 584 calories per 100 g.
Frequently Asked Questions About Sunflower Seeds (Unsalted)
Are sunflower seed shells safe to eat?
It is best not to eat sunflower seed shells. They are tough and fibrous, can be difficult to digest, and may irritate your throat or digestive tract. Crack the shell and eat the kernel, then discard the shell.
Are sunflower seeds good for you?
Yes, sunflower seeds can be a nutritious addition to meals. They provide vitamin E, magnesium, and unsaturated fats, and work well as a topping or snack. Choose unsalted seeds if you want to avoid added salt.
How do you roast sunflower seeds at home?
Spread sunflower seeds in a single layer in a dry pan or on a baking tray, then roast while stirring occasionally. They can brown quickly, so keep an eye on them. Let them cool before eating, as they become crispier.
Do sunflower seeds need to be soaked before eating?
No, sunflower seeds do not need to be soaked before eating. You can enjoy them raw or roasted as they are. Soaking is only useful for particular recipes or if you plan to sprout raw, viable seeds.
How should you store sunflower seeds to keep them fresh?
Keep sunflower seeds in an airtight container in a cool, dark, dry place. Their natural oils can turn rancid over time, so refrigeration is useful for longer storage, especially in warm or humid conditions.
How can you tell if sunflower seeds have gone bad?
Sunflower seeds that have gone bad may smell stale or paint-like and taste unpleasantly bitter. Discard them if you notice mold, dampness, or an unusual appearance; do not taste seeds that show signs of mold.
Can sunflower seeds replace pine nuts in pesto?
Yes, sunflower seeds can replace pine nuts in pesto. Use shelled seeds and blend them with the other ingredients; lightly toasting the seeds first brings out a nuttier flavor. The finished pesto will taste different from a pine-nut version.
Can sunflower seeds cause diverticulitis?
No, sunflower seeds have not been shown to cause diverticulitis. The old advice to avoid seeds for this reason is not supported by current evidence. If a particular food worsens your symptoms, follow the guidance given for your own condition.
Are sunflower seeds suitable for babies?
Whole sunflower seeds are not suitable for babies because they can cause choking. Once a child is ready for solids, offer them only finely ground or as a smooth seed butter thinned into other food, never as whole seeds.
Can sunflower seeds help with weight loss?
Sunflower seeds can fit into a weight-loss plan, but they do not cause weight loss on their own. Their rich texture may make a small portion satisfying, while eating them straight from a large bag can make portions easy to overdo.
Sunflower Seeds (Unsalted) Vitamins & Minerals
Vitamins
Vitamin E
9.86mg · 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
2.52mg · 0% DV
Sunflower Seeds (Unsalted) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sunflower Seeds (Unsalted)
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 (Unsalted)?
Sunflower seeds are the edible seeds from the centre of a sunflower head, sold either in their shells or as kernels. The unsalted kind has no added salt and can be eaten as a snack or used as a crunchy addition to salads, porridge and baked goods. In many places, roasted seeds are enjoyed by the handful; kernels are also popular in trail mixes and as a topping.
Their flavour is mild and nutty, with a crisp bite when roasted. They provide fibre, protein and plenty of fat, so they are satisfying but energy-dense; a 28 g handful makes a practical portion. Choose them when you want a savoury snack without added salt, or combine a small handful with fruit or yoghurt.
How Nutritious Is Sunflower Seeds (Unsalted)?
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 (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 (Unsalted) Contain Allergens?
No known major allergens
Which Diets Is Sunflower Seeds (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 (Unsalted) 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.