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Sunflower Seed

Mild oily seed eaten roasted or used in baking.

Sunflower Seed — illustrative ingredient image

About Sunflower Seed

Sunflower seed is the edible seed of a sunflower, commonly eaten as a snack or used in breads, biscuits, granola, salads, cereals, and savoury dishes. The edible part is usually the kernel inside the hull. Different sunflower types are grown for snack seeds, oil production, or smaller kernels, giving the food varied sizes and shell patterns.

The kernel has a mild, nutty, slightly sweet flavour and a naturally oily richness. Raw kernels are firm and crisp, while roasting brings out a deeper toasted flavour and makes them drier and crunchier. Salted, seasoned, or honey-roasted versions have additional flavours and may range from crisp to brittle.

Sunflower seeds may be sold whole in striped or black-and-white shells, or as shelled kernels. They can be eaten raw, dry-roasted, oil-roasted, ground into a paste, or folded into dough and salads. Shells are fibrous and are generally removed before eating, whether by the consumer or during processing.

Ingredient type
whole food

Forms & related ingredients

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Where sunflower seed appears

1 linked foods

Find foods to recognise by country and type. Recipes and products vary; these are recorded ingredient connections.

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Dips

Ingredient connections awaiting review · Coverage is still growing, including packaged snacks.

Name examples awaiting language review. Confirm the specific food or product.

Local names for sunflower seed

Names and romanised forms to recognise on menus and labels.

English

sunflower seed

English

Shelled sunflower seeds

Search alias · Not a confirmed translation

English

sunflower seed (shell off, roasted)

Search alias · Not a confirmed translation

English

sunflower seed (shell off)

Search alias · Not a confirmed translation

English

sunflower seed (whole kernel, raw)

Search alias · Not a confirmed translation

English

sunflower seed (whole kernel)

Search alias · Not a confirmed translation

English

Sunflower seed grilled and salted

Search alias · Not a confirmed translation

English

Sunflower seed, Seasoned, Roasted

Search alias · Not a confirmed translation

English

Sunflower seed(Haebaragissi), Dried

Search alias · Not a confirmed translation

English

Sunflower seed(Haebaragissi), Roasted

Search alias · Not a confirmed translation

English

Tournesol, graine, grillé, salé

Search alias · Not a confirmed translation

Available names only. Languages may be spoken in other countries; a name alone does not identify every ingredient in a dish.

Sunflower Seed nutrition & diet

Sunflower Seed nutritional value

Seed, sunflower

Per 100 g of the edible portion in the stated food form.

Calories
564.5kcal
Protein
24.7g
Carbs
3.1g
Fat
48.3g

Reference values apply to the named food form, not every preparation, variety or brand. © Food Standards Australia New Zealand. AFCD Release 3, food F008215. Available carbohydrate excludes sugar alcohols; energy converted from kJ to kcal (÷4.184). Australian data may not be appropriate for use in other countries. There are limitations associated with food composition databases. Food composition data used in the database or databases may represent an average of the nutrient content of a particular sample of foods and ingredients, determined at a particular time. The nutrient composition of foods and ingredients can vary substantially between batches and brands because of a number of factors, including changes in season, processing practices and ingredient source, and methods of calculation. Data licensed under the FSANZ Data User Licence Agreement, based on CC BY-SA 3.0 AU: https://www.foodstandards.gov.au/science-data/monitoringnutrients/afcd/datauserlicenceagreement.

Portions & preparation

Specify whether the edible portion is shelled or in-shell, raw, roasted, salted, sprouted, or used in baking. Shells are not the usual edible portion, and roasting or seasoning changes the product being compared. Measure the seeds as served, separately from oils, coatings, chocolate, or cereal mixtures.

Compare the right form: Match the reference to shelled sunflower kernels in the stated raw, roasted, salted, sprouted, or baked form; exclude inedible hulls.

Diet considerations

Sunflower seeds are plant-derived. Compatibility changes with salted, honey-coated, chocolate-covered, or cereal-containing preparations, and with animal-derived additions in snack mixes or baked goods. They are often eaten as a topping or ingredient, so the surrounding recipe and portion influence carbohydrate patterns and the relevance of added coatings.

AI-authored reading notes · Awaiting editorial review. Measured values, where available, have a separate source above.

Dietary compatibility

  • Vegan
    Not established
  • Vegetarian
    Not established
  • Pescatarian
    Not established
  • Keto
    Not established
  • Paleo
    Not established
  • Low-carb
    Not established
  • Halal
    Not established
  • Kosher
    Not established
What these diet assessments mean
Vegan · Not established
The available profile does not establish the full composition or processing for this dietary pattern.
Vegetarian · Not established
The available profile does not establish the full composition or processing for this dietary pattern.
Pescatarian · Not established
The available profile does not establish the full composition or processing for this dietary pattern.
Keto · Not established
A defined serving and sourced carbohydrate data are needed before assessing this dietary pattern.
Paleo · Not established
The ingredient form and processing have not been assessed against this dietary pattern.
Low-carb · Not established
A defined serving and sourced carbohydrate data are needed before assessing this dietary pattern.
Halal · Not established
Sourcing, processing and any applicable certification have not been verified. A food name alone does not establish halal status.
Kosher · Not established
Sourcing, processing and any applicable certification have not been verified. A food name alone does not establish kosher status.

For the plain ingredient · Awaiting review. Diet compatibility is not allergy suitability or halal/kosher certification. Keto and low-carb depend on the portion.

Reviewed ingredient entryIngredient reference · Preparations vary

AI-generated illustration for visual context. It does not identify a particular product or establish allergen content.

Sources & review

Nutrition reference: Australian Food Composition Database, Release 3, 2025 — Seed, sunflower ↗. Values are scaled from 100 g of the recorded edible form. Individual portions have no assumed fixed weight.

Expanded overview, name examples and nutrition notes are database drafts awaiting editorial review. Numeric nutrition values, where shown, have their own source and food-form reference.

The ingredient description and dish connections come from the draft catalogue and may change after review.

Last recorded verification: .