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Unsalted in-shell sunflower seeds Calories
Rich in healthy fats, vitamin E, and magnesium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Unsalted in-shell sunflower seeds (30 g) has 175 calories. That works out to 584 calories per 100 g. It contains 6 g of carbs, 6.2 g of protein, 15.5 g of fat and 2.6 g of fiber. Its 10.6 mg of Vitamin E covers 70% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Unsalted in-shell sunflower seeds Nutrition Facts
Selected: 1 serving (medium) · 30 g
175
KCAL / 30G
Carbs
6g
· 2% DV
Protein
6.2g
· 12% DV
Fat
15.5g
· 20% DV
Fiber
2.6g
· 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%
Unsalted in-shell sunflower seeds nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 175 kcal | |
| Total fat | 15.5 g | 20% |
| Saturated fat | 1.34 g | 7% |
| Trans fat | 0 g | |
| Sodium | 2.7 mg | 0% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 2.6 g | 9% |
| Protein | 6.2 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 Serving of Unsalted in-shell sunflower seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 175 kcal |
| 1 piece (whole) | 4 g | 23 kcal |
| 1 tablespoon (whole) | 9 g | 53 kcal |
| 2 tablespoon (whole) | 18 g | 105 kcal |
| 1 ounce (whole) | 28 g | 164 kcal |
| 1 serving (large) | 45 g | 263 kcal |
| 1 cup (whole) | 46 g | 269 kcal |
| 100 g | 100 g | 584 kcal |
Calculated from 584 calories per 100 g.
Frequently Asked Questions About Unsalted in-shell sunflower seeds
How do you eat unsalted in-shell sunflower seeds?
Crack the shell of an unsalted in-shell sunflower seed between your teeth, remove the kernel, and spit out the shell. Take your time: separating the shells as you snack makes it easier to notice how much you have eaten.
Can you eat the shells of unsalted in-shell sunflower seeds?
No, spit out the shells of unsalted in-shell sunflower seeds. They are tough and fibrous, and swallowing them can irritate your throat or digestive tract. Eat the kernel inside rather than chewing and swallowing the whole seed.
How do you roast unsalted in-shell sunflower seeds at home?
Spread unsalted in-shell sunflower seeds in a single layer on a baking tray and roast them in a low-to-moderate oven, stirring occasionally. Take them out when they smell toasted and look slightly darker, then let them cool completely before eating.
Can you eat unsalted in-shell sunflower seeds raw?
Yes, unsalted in-shell sunflower seeds sold as food can be eaten raw; roasting is optional. Raw seeds usually taste milder, and their shells may be less crisp than those of roasted seeds.
How should you store unsalted in-shell sunflower seeds?
Keep unsalted in-shell sunflower seeds in a tightly sealed container in a cool, dry place away from sunlight. The shells help protect the kernels, while heat and moisture can make the seeds lose freshness or develop an unpleasant smell.
Can you freeze unsalted in-shell sunflower seeds?
Yes, you can freeze unsalted in-shell sunflower seeds in an airtight, freezer-safe container. Take out only what you need and let it thaw at room temperature; keep moisture out so the seeds do not lose their crisp texture.
Are unsalted in-shell sunflower seeds different from hulled sunflower seeds?
The kernel is the same, but unsalted in-shell sunflower seeds still have their outer shell, while hulled seeds have had it removed. In-shell seeds take longer to eat and need to be cracked open; only the kernel is eaten.
Do you need to wash unsalted in-shell sunflower seeds before roasting them?
Usually, no: packaged unsalted in-shell sunflower seeds intended for eating do not need washing before roasting. If you do rinse them, dry them thoroughly first, because damp seeds roast unevenly and can turn soft instead of crisp.
Can dogs eat unsalted in-shell sunflower seeds?
Dogs should not eat the shells of unsalted in-shell sunflower seeds, which can pose a choking or digestive risk. A small amount of plain, shelled kernel is a safer option; avoid seasoned or flavored seeds.
Can you eat unsalted in-shell sunflower seeds every day?
Yes, unsalted in-shell sunflower seeds can be part of a daily diet. A medium serving is about 30 g; portion them into a bowl rather than eating straight from the bag, since it is easy to lose track while cracking shells.
Unsalted in-shell sunflower seeds Vitamins & Minerals
Vitamins
Vitamin E
10.55mg · 70% DV
Biotin
19.8µg · 66% DV
B1
0.44mg · 37% DV
B6
0.41mg · 24% DV
Minerals
Copper
0.54mg · 60% DV
Selenium
16µg · 29% DV
Phosphorus
198mg · 28% DV
Manganese
0.59mg · 26% DV
Potassium ⭐
194mg · 6% DV
Sodium
2.7mg · 0% DV
Unsalted in-shell sunflower seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unsalted in-shell sunflower seeds
To burn the 175 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 Unsalted in-shell sunflower seeds?
Unsalted in-shell sunflower seeds are the edible kernels of the sunflower, left inside their outer shells. Sunflowers were domesticated in North America, and the seeds are now enjoyed as a snack in many places. To eat them, crack the shell and discard it, keeping the kernel inside.
The kernels taste mild and slightly nutty, with a crisp bite when roasted; without added salt, their flavour is less savoury than that of salted seeds. They’re easy to snack on while watching a game or sharing a bowl with friends. Sunflower seeds are rich in fats and provide protein and fibre. Because shelling them slows down snacking, they can be satisfying in a modest portion; pair them with fresh fruit or other unsalted snacks.
How Nutritious Is Unsalted in-shell sunflower seeds?
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
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 Unsalted in-shell sunflower seeds 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 Unsalted in-shell sunflower seeds Contain Allergens?
No known major allergens
Which Diets Is Unsalted in-shell 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
Unsalted in-shell sunflower seeds Fat Profile
SATURATED
1.34g
MONOUNSATURATED
5.56g
POLYUNSATURATED
6.94g
Omega 6:3 ratio 346.5:1
Above the ideal 4:1 (346.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.