1 ounce (medium) of Unsalted Sunflower Seeds (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.

What is Unsalted Sunflower Seeds?

Unsalted sunflower seeds are the edible kernels of the sunflower, with their shells removed and no salt added. In many places they’re sold as a snack, while cooks also use them as a handy pantry ingredient.

The kernels have a mild, nutty flavour and a firm bite; toasting brings out a deeper aroma and extra crunch. Sprinkle them over porridge, yoghurt or salads, stir them into bread dough, or eat a small handful between meals. They’re energy-dense, with plenty of unsaturated fat and some protein, fibre and vitamin E. A quick toast in a dry pan makes a simple topping, and their natural lack of salt lets you season a dish to taste.

Unsalted Sunflower Seeds Nutrition Facts

Selected: 100 g

584

KCAL / 100G

Carbs

20g

· 7% DV

Protein

20.8g

· 42% DV

Fat

51.5g

· 66% DV

Fiber

8.6g

· 31% 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 Sunflower Seeds Vitamins & Minerals

Vitamins

Vitamin E

35.2mg · 235% DV

Biotin

66µg · 220% DV

1.48mg · 123% DV

1.34mg · 79% DV

Minerals

Copper

2mg · 222% DV

Selenium

53µg · 96% DV

Phosphorus

660mg · 94% DV

Manganese

2mg · 87% DV

How Nutritious Is Unsalted Sunflower Seeds?

Nutrient density

Very high

80/ 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

High

60/ 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.

Unsalted Sunflower Seeds 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 Unsalted Sunflower Seeds

To burn the 584 calories in 100 g:

🚶

144min

Walking (5 km/h)

🏃

60min

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 Unsalted 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 Sunflower Seeds 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 Unsalted 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 Sunflower Seeds 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 Unsalted Sunflower Seeds

🌻vs🥜

Unsalted Sunflower Seeds vs Peanuts17 kcal more per 100 g

→🌻vs🥜

Unsalted Sunflower Seeds vs Walnut70 kcal fewer per 100 g

→🌻vs🥜

Unsalted Sunflower Seeds vs Almond5 kcal more per 100 g

→🌻vs🌻

Unsalted Sunflower Seeds vs Sunflower seedsSame calories per 100 g

→

Foods Similar to Unsalted Sunflower Seeds

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Unsalted Sunflower Seeds

Are Unsalted Sunflower Seeds good for you?

Yes, Unsalted Sunflower Seeds provide vitamin E, magnesium, zinc and unsaturated fats. Choosing them without added salt avoids the extra sodium, though they are energy-dense, so a measured portion makes a more practical snack.

Can you eat Unsalted Sunflower Seeds raw?

Yes, Unsalted Sunflower Seeds can be eaten raw; roasting is not necessary. Sprinkle the kernels over oatmeal, yogurt or salads, or mix them directly into recipes for a mild, nutty crunch.

How do you roast Unsalted Sunflower Seeds?

Toast Unsalted Sunflower Seeds in a dry skillet over low to medium heat, stirring frequently. Remove them as soon as they smell fragrant and begin to turn golden, then transfer them out of the hot pan so they do not keep cooking.

How should you store Unsalted Sunflower Seeds?

Keep Unsalted Sunflower Seeds in an airtight container in a cool, dark place. Their natural oils can turn rancid faster when exposed to heat and light; refrigerating or freezing them helps preserve freshness for longer storage.

Do Unsalted Sunflower Seeds help with weight loss?

Unsalted Sunflower Seeds can fit into a weight-loss eating plan, but they are energy-dense and easy to overeat. Their fat and fiber can make a small portion satisfying; eating large handfuls regularly can add substantial energy to your day.

Can you eat the shells of Unsalted Sunflower Seeds?

The Unsalted Sunflower Seeds described here are kernels without shells, so they are eaten as they are. If you have whole, shell-on sunflower seeds, spit out the tough outer hull rather than swallowing it.

How are Unsalted Sunflower Seeds different from pumpkin seeds?

Unsalted Sunflower Seeds come from sunflowers, while pumpkin seeds come from pumpkins; they have distinct shapes, textures and flavors. They can often be swapped in recipes, but sunflower kernels are typically smaller and have a mild, rich taste.

Can you use Unsalted Sunflower Seeds in bread and salads?

Yes, mix Unsalted Sunflower Seeds into bread dough or scatter them over the loaf before baking. They also add crunch to salads, soups and grain bowls; briefly toasting them first brings out a more pronounced flavor.

Can you make sunflower seed butter from Unsalted Sunflower Seeds?

Yes, blend Unsalted Sunflower Seeds in a food processor until they break into crumbs and then turn into a spread as their natural oils release. Pause to scrape down the sides as needed, and keep blending until the texture is smooth enough for you.

Can people with diabetes eat Unsalted Sunflower Seeds?

Yes, people with diabetes can generally include Unsalted Sunflower Seeds in meals or snacks; they are different from a sugary snack and contain fiber and fats. Keep the portion in line with your eating plan, and ask your diabetes care professional if medication or meal adjustments are involved.

Have another question about Unsalted Sunflower Seeds?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026