How many calories are in sunflower seeds?

Sunflower seeds contain 599 kcal per 100g, making them one of the more calorie-dense seeds. A typical tablespoon serving (around 30g) provides about 180 kcal. Most of these calories come from healthy unsaturated fats (47.5g fat per 100g, of which only 6.6g is saturated). For snacking, a 30g portion is a sensible amount — enough to provide good nutrition without excessive calories.

Are sunflower seeds good for you?

Sunflower seeds are nutritionally impressive: 19.8g protein per 100g, 9.1g fibre, very low sugar (1.7g), and they are one of the richest natural sources of vitamin E — a single 30g serving provides over 50% of the recommended daily intake. They also supply magnesium, selenium, and zinc. With a low GI of around 35, they have minimal blood sugar impact. Tesco's plain sunflower seeds are NOVA 1 with zero additives. The main consideration is portion control due to calorie density.

How do sunflower seeds compare to pumpkin seeds nutritionally?

Sunflower seeds and pumpkin seeds are both excellent choices. Sunflower seeds are higher in calories (599 vs ~559 kcal/100g), higher in fat (47.5g vs ~49g), and contain more vitamin E. Pumpkin seeds typically offer slightly more protein (~30g vs 19.8g per 100g), more iron and zinc, and fewer carbohydrates. Both are low GI and NOVA 1 when plain. For vitamin E, choose sunflower seeds. For protein and minerals, pumpkin seeds edge ahead. Both are excellent additions to a balanced diet.

Glucose: Very LowNOVA 1

Nutritional Information for Sunflower Seeds

Q: What is the glycemic index of sunflower seeds?

Sunflower Seeds has a glycemic index of 35, which is classified as Low GI. Sunflower seeds have a low GI of approximately 35. Although they contain 18.6g carbohydrate per 100g, the high fat (47.5g) and fibre (9.1g) content dramatically slows carbohydrate absorption. In a typical 30g serving, you consume only 5.6g of carbs â€” negligible glucose impact. The sugar content is just 1.7g per 100g, almost none of which is free sugar.

Sunflower seeds are a nutrient-dense seed delivering 599 kcal per 100g, with 19.8g protein, 47.5g of predominantly healthy unsaturated fats, and an impressive 9.1g fibre. They are one of the best natural sources of vitamin E. With a low GI of around 35 and just 1.7g sugar per 100g, they have minimal blood glucose impact. Tesco's plain sunflower seeds are a single ingredient — NOVA 1 with zero additives.

Nutrition per 100g

Nutrient	Per 100g	Per serving
Energy	599 kcal / 2483 kJ	180 kcal
Protein	19.8g	5.9g
Carbohydrates	18.6g	5.6g
of which sugars	1.7g	—
Fat	47.5g	14.3g
of which saturated	6.6g	—
Fibre	9.1g	—
Salt	0.01g	—

Serving size: 1 tablespoon (~30g) · Source: Tesco product page, October 2025

Glucose impact

Glycemic Index

Very Low

Glucose risk

Sunflower seeds have a low GI of approximately 35. Although they contain 18.6g carbohydrate per 100g, the high fat (47.5g) and fibre (9.1g) content dramatically slows carbohydrate absorption. In a typical 30g serving, you consume only 5.6g of carbs — negligible glucose impact. The sugar content is just 1.7g per 100g, almost none of which is free sugar.

Processing level

NOVA 1 (unprocessed)

Tesco Sunflower Seeds (150G and 300G) are a single-ingredient product — just sunflower seed kernels. No salt, no oil, no additives. This is firmly NOVA 1. The Linwoods blended product mixes sunflower seeds with flax and berries but remains NOVA 1 as it is still whole foods without additives.

Sunflower Seeds at Tesco

Source: Tesco product page, October 2025

Tesco Sunflower Seeds 150G

£1.80*NOVA 1 (unprocessed)

Tesco Sunflower Seeds 300G

£3.00*NOVA 1 (unprocessed)

Linwoods Organic Flax Sunflower Seeds Berries 425G

£6.40*NOVA 1 (unprocessed)

*Prices were correct at the time of collection and may have since changed. Check Tesco.com for current pricing.

What to watch for when shopping

Tesco's own-brand sunflower seeds are straightforward NOVA 1 with zero additives. The 300G bag (£10.00/kg) is better value than the 150G (£12.00/kg). Watch out for flavoured or seasoned sunflower seed products from other brands which may add salt, sugar, and flavourings. Also be aware of calorie density — at 599 kcal per 100g, a few tablespoons add up quickly. The Linwoods blend is a premium option (£15.06/kg) but is a seed mix rather than pure sunflower seeds.

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