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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, they are highly nutritious and rich in Vitamin E, which acts as a powerful antioxidant. They also provide essential minerals like magnesium for bone health and selenium for thyroid function, along with heart-healthy fats.
Raw shelled sunflower seeds contain approximately 20.78g of protein per 100g. This makes them an excellent plant-based protein source for building muscle and maintaining satiety.
While nutrient-dense, they are high in calories (584 per 100g) and fats. They can support weight loss by promoting fullness due to their protein and fiber content, but they should be consumed in controlled portions.
Yes, they are suitable for a keto diet in moderation. With 51.46g of fat and a moderate carb count of 20g per 100g, they provide the healthy fats necessary for ketosis while remaining relatively low in net carbs.
Yes, raw sunflower seeds are naturally vegan and gluten-free. They are a safe and healthy option for individuals with celiac disease or those following a strictly plant-based diet.
Yes, raw shelled sunflower seeds are safe and healthy to eat without cooking. Eating them raw preserves heat-sensitive nutrients like Vitamin E and certain B vitamins that can be diminished during high-heat roasting.
They are very versatile and can be sprinkled on salads, mixed into yogurt, or added to oatmeal. They also work well in homemade granola, pesto, or as a crunchy topping for muffins and breads.
raw shelled sunflower seeds is a versatile ingredient found in cuisines around the world. With 584 calories per 100g and 20.78 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the seed category with complete nutrition information.
View all seed →Discover 1 recipes featuring raw shelled sunflower seeds with step-by-step instructions.
Browse recipes →Spread the shelled seeds in a single layer on a baking sheet and roast at 300°F (150°C) for 10-15 minutes until lightly golden. You can toss them with a tiny amount of olive oil and sea salt before roasting for better flavor.
Because of their high fat content, they can go rancid if exposed to heat. Store them in an airtight container in a cool, dark pantry, or keep them in the refrigerator or freezer to significantly extend their freshness.
In a sealed container at room temperature, they typically last 2-3 months. When stored in the refrigerator, they stay fresh for up to 6 months, and they can last up to a year if kept in the freezer.