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White sunflower seeds (unsalted) Calories
White sunflower seeds (unsalted)
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of White 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.
White 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%
White 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 | 0.56 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 White sunflower seeds (unsalted)?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 164 kcal |
| 1 piece (mini) | 2 g | 12 kcal |
| 1 tablespoon (small) | 8 g | 47 kcal |
| 2 tablespoon (medium) | 16 g | 93 kcal |
| 1 serving (medium) | 30 g | 175 kcal |
| 1 pack (medium) | 50 g | 292 kcal |
| 1 cup (small) | 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 White sunflower seeds (unsalted)
Are unsalted white sunflower seeds good for you?
Yes, unsalted white sunflower seeds provide protein, fibre and mostly unsaturated fats, making them a nutrient-rich snack. They are energy-dense, though, so serving some in a small bowl rather than eating from the bag helps keep portions in check.
How do you eat unsalted white sunflower seeds?
If unsalted white sunflower seeds are sold in their shells, crack the shell with your teeth or fingers and eat the kernel, not the shell. Shelled kernels can be eaten as they are or added to porridge, salads and baked goods.
Can you roast unsalted white sunflower seeds at home?
Yes, roast unsalted white 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 colour, then let them cool; high heat can scorch them quickly.
Are white sunflower seeds the same as black sunflower seeds?
They are both sunflower seeds, but white and black usually refer to different varieties or seed appearances. That difference does not tell you whether salt has been added. Check the product description for whether the seeds are shelled, roasted or salted.
Do unsalted white sunflower seeds need to be washed before eating?
No, ready-to-eat unsalted white sunflower seeds do not need washing. If you choose to rinse them before roasting, dry them thoroughly first; damp seeds will not roast evenly and can take longer to heat through.
How should you store unsalted white sunflower seeds?
Keep unsalted white sunflower seeds in an airtight container in a cool, dry place, away from sunlight and heat. Their natural oils can develop stale flavours when exposed to air; refrigeration can help if you are keeping them for longer.
Can unsalted white sunflower seeds sprout?
Yes, but only if the unsalted white sunflower seeds are raw, viable seeds rather than roasted or otherwise heat-treated kernels. Many seeds sold as snacks will not sprout, so use seeds specifically sold for sprouting if you want reliable results.
Are raw or roasted white sunflower seeds better?
Both raw and roasted white sunflower seeds can fit into a varied diet. Raw seeds have a milder taste, while roasting brings out a nuttier flavour; choose unsalted ones if you want to avoid added salt, and avoid scorching them.
How many unsalted white sunflower seeds should you eat a day?
A small handful is a practical snack portion for most people. Unsalted white sunflower seeds are easy to keep nibbling, especially while watching a game or sharing snacks, so measure some into a bowl instead of eating straight from the package.
Do unsalted white sunflower seeds cause weight gain?
Unsalted white sunflower seeds do not cause weight gain on their own, but large portions can add substantial energy because the seeds are rich in fat. Keeping to a modest serving matters more than whether you eat them raw or roasted.
White 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
0.56mg · 0% DV
White sunflower seeds (unsalted) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off White 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 White sunflower seeds (unsalted)?
White sunflower seeds (unsalted) are the edible kernels of sunflower seeds, sold either raw or roasted. They are eaten as a snack in many places and also stirred into bread dough, sprinkled over salads or added to cereal and yoghurt. Roasting brings out their nutty flavour and gives them a crisp bite; without salt, their natural taste comes through more clearly.
They provide protein and fibre, but are also rich in fat, making them energy-dense. Enjoy a modest handful on its own or use a spoonful to add crunch to a meal. Their unsalted flavour pairs especially well with fruit, yoghurt and lightly dressed salads.
How Nutritious Is White sunflower seeds (unsalted)?
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 (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 White sunflower seeds (unsalted) Contain Allergens?
No known major allergens
Which Diets Is White 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
White 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.