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Unsalted Dakota sunflower seeds Calories
Source of vitamin E and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (small) of Unsalted Dakota 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 35 (low), so it raises blood sugar slowly.
Unsalted Dakota sunflower seeds Nutrition Facts
Selected: 1 serving (small) · 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 Dakota sunflower seeds nutrition facts table · 1 serving (small) (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 Small Serving of Unsalted Dakota sunflower seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (small) | 30 g | 175 kcal |
| 1 tablespoon (shredded) | 9 g | 53 kcal |
| 1 ounce (small) | 28 g | 164 kcal |
| 1 cup (whole) | 45 g | 263 kcal |
| 1 pack (medium) | 50 g | 292 kcal |
| 1 serving (medium) | 50 g | 292 kcal |
| 100 g | 100 g | 584 kcal |
| 1 pack (large) | 100 g | 584 kcal |
| 1 serving (large) | 100 g | 584 kcal |
Calculated from 584 calories per 100 g.
Frequently Asked Questions About Unsalted Dakota sunflower seeds
Are the shells of unsalted Dakota sunflower seeds edible?
No, the hard shells of unsalted Dakota sunflower seeds are generally not eaten; people crack them open and eat the kernels. Swallowing shells can be uncomfortable and difficult to digest, so discard them.
Are unsalted Dakota sunflower seeds good for you?
Yes, unsalted Dakota sunflower seeds provide vitamin E and unsaturated fats, along with protein and fibre. Choosing them without added salt can also help you avoid the extra sodium found in salted seeds.
How do you roast unsalted Dakota sunflower seeds at home?
Roast unsalted Dakota sunflower seeds in a dry pan over low to medium heat, stirring often. Take them off the heat when they smell nutty and begin to brown; they become crisper as they cool.
What is the difference between shelled and in-shell unsalted Dakota sunflower seeds?
In-shell unsalted Dakota sunflower seeds have a tough outer hull that you crack and discard, while shelled seeds are just the edible kernels. Check the product form before using them in a recipe, since hulls are not a substitute for kernels.
How should you store unsalted Dakota sunflower seeds?
Keep unsalted Dakota sunflower seeds in an airtight container in a cool, dry place. Their natural oils can turn stale when exposed to heat and light; refrigerate or freeze them if you need to store them for longer.
Can you make sunflower seed butter from unsalted Dakota sunflower seeds?
Yes, you can blend shelled unsalted Dakota sunflower seeds into sunflower seed butter. Process them until their oils release and the mixture turns creamy, scraping down the sides as needed; add a little oil only if the blender struggles.
Can you eat unsalted Dakota sunflower seeds raw?
Yes, unsalted Dakota sunflower seeds can be eaten raw; roasting is optional. If they are in their shells, eat the kernels rather than the hulls, and keep the seeds dry to preserve their quality.
How many unsalted Dakota sunflower seeds should you eat a day?
A small serving of unsalted Dakota sunflower seeds is about 30 grams. Because they are energy-dense, portioning them into a bowl rather than snacking from the bag makes it easier to keep the serving moderate.
Can dogs eat unsalted Dakota sunflower seeds?
Dogs can have a small amount of plain, unsalted Dakota sunflower seed kernels, but remove the shells first. Avoid seasoned seeds, and do not make them a regular large treat because their fat content is high.
How can you use unsalted Dakota sunflower seeds in meals?
Add unsalted Dakota sunflower seeds to salads, bread dough, oatmeal, or granola for crunch. They also work as a topping for soups and roasted vegetables; lightly toasting the kernels brings out their flavour without adding salt.
Unsalted Dakota sunflower seeds Vitamins & Minerals
Vitamins
Vitamin E
10.56mg · 70% DV
B1
0.44mg · 37% DV
B6
0.41mg · 24% DV
Folate
68.1µg · 17% 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 Dakota sunflower seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unsalted Dakota sunflower seeds
To burn the 175 calories in 1 serving (small) (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 Dakota sunflower seeds?
Unsalted Dakota sunflower seeds are the large seeds of the sunflower, sold as a snack either in their shells or shelled. Sunflowers originated in North America, and “Dakota” is commonly used for a large-seeded type. Without added salt, their mild, nutty flavour comes through, especially when they are roasted.
Crack the shells and eat the kernels by hand for a casual snack, or use shelled seeds to add crunch to salads, porridge and baked goods. They are rich in fats and provide protein, fibre and vitamin E, so a small handful can be satisfying. Pair them with fruit for a simple snack, or choose shelled kernels when you want to avoid the slower shelling ritual.
How Nutritious Is Unsalted Dakota 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 Dakota 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 Dakota sunflower seeds Contain Allergens?
No known major allergens
Which Diets Is Unsalted Dakota 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 Dakota sunflower seeds Fat Profile
SATURATED
1.34g
MONOUNSATURATED
2.84g
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.