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5.0 from 27 votes

How to Roast Sunflower Seeds

Learn how to roast and toast raw sunflower seeds in the oven or via the stovetop! Raw seeds are easy to prepare and take no time to "cook"!

Prep Time
2 mins
Cook Time
2 mins
Total Time
15 mins
Servings: 25 servings
Calories: 106 kcal
Course: Snacks
Cuisine: American

Ingredients

  • 1 pound raw sunflower seeds

Instructions

In the Oven
    Cup of Yum
  1. Preheat the oven to 350˚F and line a quarter rimmed baking sheet with parchment paper.
  2. Place the sunflower seeds on the prepared baking sheet and shake it around to evenly distribute the sunflower seeds in a single layer.
  3. Roast for 10 to 15 minutes, stirring occasionally until they become fragrant and golden brown. Enjoy warm or store for later use for up to 3 months.
On the Stovetop
  1. Heat a large skillet over medium heat. Add the sunflower seeds to the pan by themselves and roast for 5 to 10 minutes, stirring occasionally until they become fragrant and golden brown. Enjoy warm or store for later use for up to 3 months.

Notes

  • Tip: Slow roasting is better than fast when it comes to seeds. So, while it might be tempting to crank up the oven or burner on your sunflower seeds, resist the urge and keep on stirring! 

Nutrition Information

Calories 106kcal (5%) Carbohydrates 4g (1%) Protein 4g (8%) Fat 9g (14%) Saturated Fat 1g (5%) Polyunsaturated Fat 4g Monounsaturated Fat 3g Sodium 2mg (0%) Potassium 117mg (3%) Fiber 2g (8%) Sugar 0.5g (1%) Vitamin A 9IU (0%) Vitamin C 0.3mg (0%) Calcium 14mg (1%) Iron 1mg (6%)

Nutrition Facts

Serving: 25servings

Amount Per Serving

Calories 106

% Daily Value*

Calories 106kcal 5%
Carbohydrates 4g 1%
Protein 4g 8%
Fat 9g 14%
Saturated Fat 1g 5%
Polyunsaturated Fat 4g 24%
Monounsaturated Fat 3g 15%
Sodium 2mg 0%
Potassium 117mg 2%
Fiber 2g 8%
Sugar 0.5g 1%
Vitamin A 9IU 0%
Vitamin C 0.3mg 0%
Calcium 14mg 1%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.