Can you eat Raw Sunflower seeds?

In this brief article, we will answer the question, ‘can you eat raw sunflower seeds?’ We will also discuss nutrients present as well as the health benefits of raw sunflower seeds.

Can you eat Raw Sunflower seeds?

Yes, sunflower seeds are healthy and nutritious whether they’re raw or cooked. Nuts and seeds are popular and nutritious snacks that can be eaten plain or added to meals and baked goods. Because some seeds, such as sunflower seeds, are normally roasted, it’s reasonable to question if they may be eaten raw.

Why should you consume raw sunflower seeds?

There are a few reasons to buy raw sunflower seeds rather than roasted sunflower seeds. First and foremost, it implies that they are as adaptable as possible. You may eat them plain, add them to baked products, crush them into sunflower seed butter in a blender, use them in pesto instead of pine nuts, or toast and salt them for a savoury snack.

Some people will buy raw sunflower seeds if they want to try a raw vegan or raw food diet. Adherents to this approach eat only raw, unpasteurized foods (heated at most to temperatures of less than 118 degrees Fahrenheit).

The reason being that cooking food destroys nutrients and enzymes and that eating all raw foods all of the time will keep you healthier. There isn’t much data to back up such claims, but that could be said for a lot of diets.

Are cooked sunflower seeds better than raw?

Unfortunately, sunflower seeds lose some of their important nutrients in either the cooking or the roasting process. If you can, it is advised to consume them raw for greater nutritional benefits. 

The primary concern with consuming raw sunflower seeds is that of the possibility of contamination – either a bacterial infection or the stale taste when stored for longer durations. 

This can be avoided by properly storing the sunflower seeds and reading the label while purchasing them. Make sure you do not purchase sunflower seeds that are close to their expiration date.

What is the shelf life of raw sunflower seeds? 

Sunflower seeds, unlike eggs and meat, do not spoil quickly due to their high protein content. They can be stored in a cool, dry, dark place for up to three months after being removed from the fridge.

As their high levels of natural fat begin to oxidise and break down, the longer they’re left out, the greater the risk of them becoming rancid. This is more of a taste issue than a food safety one; you won’t consume enough to have an impact on your health because they’re so bad. They’ll stay in your fridge or freezer for up to a year if sealed in an airtight bag.

Read: How healthy are sunflower seeds compared to other seeds?

Nutritional facts about sunflower seeds

Raw sunflower seeds, like other nuts and seeds, are a nutritional powerhouse. They contain 20.8 grams of protein per 100 grams of kernels, putting them on par with meats and poultry. 

In comparison to 4.46 grams of saturated fat, another 41.6 grams (almost half of their weight) is made up of beneficial, unsaturated fats.

They’re also high in fibre, antioxidants, vitamins, and minerals, so they’re a good supplement to any diet, whether you’re going raw, trying to lose weight, or treating “diet” in the broadest sense as “everything you eat.”

Health benefits of sunflower seeds

The seeds of sunflowers have been associated with a lot of benefits including a decline in the risk of diseases like heart diseases & increased level of blood pressure. Sunflower seeds also provide nutrients that can aid in building a strong immune system & energy.

Here are a few of sunflower seeds’ health benefits:

Reduced inflammation

Having anti-inflammatory properties, the seeds can help in short- & long-term inflammation. The inflammation can be decreased by chemicals found in it, vitamin E & flavonoids.

Improved cardiovascular health

They are also known to have a high concentration of fats which are healthy for you. Every cup of seeds provides 14gm of fats. The consumption of these seeds is also related to lower risks of cardiovascular diseases, high BP, high cholesterol, as per research.

Read How to Eat Sunflower Seeds

Boost the Immune System

The supplements & minerals present in seeds are known to boost the immune system that boosts your capacity to fight against illness. Zn & Se are the minerals that are essential for the immune system as they are involved in the maintenance & development of cells that take part in the immune system

Increase the Energy Levels

When the increased level of proteins present in sugarcane helps in the production of energy, additional supplements such as Se & vitamin B aids in keeping you energised. Sunflower seeds contain vitamin B1 (commonly known as thiamin), which can help you turn food into energy and keep you energetic throughout the day. Selenium can help your body get more oxygen by increasing blood flow.


In this brief article, we answered the question, ‘can you eat raw sunflower seeds?’ We also discussed the nutrients present as well as the health benefits of raw sunflower seeds.


Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.