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White sunflower seeds Calories
High in vitamin E, magnesium, and healthy fats
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of White 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.
White 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%
White sunflower seeds nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 175 kcal | |
| Total fat | 15.5 g | 20% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 0.9 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 White sunflower seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 175 kcal |
| 1 piece (mini) | 5 g | 29 kcal |
| 1 tablespoon (whole) | 8 g | 47 kcal |
| 2 tablespoon (whole) | 16 g | 93 kcal |
| 1 ounce (whole) | 28 g | 164 kcal |
| 1 pack (small) | 50 g | 292 kcal |
| 100 g | 100 g | 584 kcal |
| 1 pack (large) | 100 g | 584 kcal |
| 1 cup (whole) | 140 g | 818 kcal |
Calculated from 584 calories per 100 g.
Frequently Asked Questions About White sunflower seeds
Are white sunflower seeds the same as sunflower kernels?
Not always. White sunflower seeds may refer to whole seeds with pale shells, while sunflower kernels are the peeled edible insides. Check whether the seeds you have are shelled before adding them to recipes or eating them.
Can you eat white sunflower seeds raw?
Yes, white sunflower seeds can be eaten raw; roasting is not necessary. Raw kernels tend to taste milder and feel softer than roasted ones. If the seeds have shells, crack them open and eat the kernel rather than the hull.
How do you roast white sunflower seeds at home?
Spread white sunflower seeds in a single layer on a baking tray and roast them at moderate heat, stirring occasionally until fragrant and crisp. Let them cool before eating, since they firm up as they cool; add salt before or after roasting.
What is the difference between white and black sunflower seeds?
White sunflower seeds usually have pale, often larger shells, while common black oilseed sunflower varieties have dark shells and are often grown for oil or bird feed. Both are sunflower seeds, but their size, intended use, and flavor can differ by variety.
Can you eat the shells of white sunflower seeds?
It is better not to eat white sunflower seed shells. They are tough and fibrous, can be difficult to chew, and may irritate your digestive tract. Crack each seed, eat the kernel, and discard the shell.
How should you store white sunflower seeds?
Keep white sunflower seeds in an airtight container in a cool, dry place away from sunlight. Their natural oils can turn rancid over time, so discard them if they develop a bitter taste or an unpleasant smell.
Can white sunflower seeds be used in baking?
Yes, shelled white sunflower seeds work well in bread, muffins, crackers, and granola. Add them whole for crunch, or chop them for a more even texture; raw or lightly roasted kernels both work in most recipes.
Do white sunflower seeds cause weight gain?
White sunflower seeds do not cause weight gain on their own, but they are energy-dense and easy to snack on in large amounts. Portioning some into a bowl instead of eating from a large bag can help you avoid overeating.
Can dogs eat white sunflower seeds?
Dogs can have a small amount of plain, shelled white sunflower kernels, but avoid salted or seasoned seeds. Remove the shells, which can pose a choking or digestive risk, and do not use sunflower seeds as a regular replacement for dog food.
Why do white sunflower seeds taste bitter?
White sunflower seeds can taste bitter when their oils have gone rancid, especially after prolonged exposure to heat, air, or light. Fresh seeds should taste mild and nutty; discard any that smell stale or unpleasant rather than trying to mask the taste.
White sunflower seeds Vitamins & Minerals
Vitamins
Vitamin E
10.56mg · 70% DV
Biotin
19.8µg · 66% DV
B1
0.44mg · 37% DV
B6
0.4mg · 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
0.9mg · 0% DV
White sunflower seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off White 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 White sunflower seeds?
White sunflower seeds are the pale, plump seeds of the sunflower, commonly sold in their shells or hulled. They’re enjoyed as a snack and can also be added to everyday cooking.
Roasting brings out their nutty flavour, while the kernels are pleasantly crisp and rich. In Turkey, people often crack the shells with their teeth and eat the kernels at tea time or while chatting and watching a match. Elsewhere, hulled seeds are an easy addition to salads, bread dough, porridge or yoghurt.
They’re energy-dense, with plenty of unsaturated fat, protein and fibre; 100 g contains 51.5 g of fat. For a lighter snack, choose an unsalted portion, or sprinkle a small handful over a meal for crunch.
How Nutritious Is White 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 White 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 White sunflower seeds Contain Allergens?
No known major allergens
Which Diets Is White 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
White sunflower seeds Fat Profile
SATURATED
1.35g
MONOUNSATURATED
5.55g
POLYUNSATURATED
6.96g
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.