Are Sunflower Seeds Gluten Free? (Nuts and Seeds GF List)

Last Updated on April 27, 2022

Today, we’re going to be answering the question: are sunflower seeds gluten free? And taking a look at the benefits of adding sunflower seeds to your diet. You may be wondering how to incorporate them into your diet – but there’s a wide selection of easy ways! But are sunflower seeds typically free from gluten? Let’s take a closer look.

What Are Sunflower Seeds?

To put it simply, sunflower seeds are exactly what they sound like. They’re the seeds of the sunflower. There are different types of sunflower that have varying amounts of fat. Sunflower seeds are quite firm, with a softer interior. They are mild tasting but do have nutty undertones. They’re perfect as a snack – and can be incredibly nutritious too!

What Are Sunflower Seeds

Learn more about: Do Sesame Seeds Have Gluten? (And GF Recipe!)

Nutritional Value Of Sunflower Seeds

Seeds and nuts are high in calories and fats. But what’s the nutritional value of sunflower seeds? In 100g of sunflower seeds, you can expect the following nutritional information:

  • Calories: 584
  • Fat: 51g
  • Saturated Fat: 4.5mg
  • Potassium: 645mg
  • Carbs: 20g
  • Dietary Fiber: 9g
  • Sugar: 2.6g
  • Protein: 21g
It’s recommended that you shouldn’t eat more than 30g of sunflower seeds per day. This is to ensure you have a healthy, balanced diet.

Health Benefits Of Sunflower Seeds

Adding a small number of sunflower seeds to your diet can have some real positive impacts. Let’s look at some of the health benefits they can lead to:

  • high in both vitamins and minerals
  • a good antioxidant
  • can help you to obtain healthy hair, skin, and nails
  • can help lower cholesterol levels
  • helps to prevent anemia

…and the most important one for us – they are free from gluten!

Are Sunflower Seeds Gluten Free?

Yes! Sunflower seeds are completely free from any gluten. Naturally, the only ingredient that sunflower seeds should contain…is a sunflower seed! It really is that natural. However, if the sunflower seeds have been flavored (unlikely), the seasoning used on flavoring seeds and nuts does usually contain wheat. For this reason, it’s always best to check the ingredients label.

Another reason they may contain gluten is if you’re buying from somewhere like a bulk bin. If the seeds are mixed with other foods, some of them may contain gluten; which makes us unsure of whether the sunflower seeds themselves are now gluten-free. Always buy sunflower seeds pre-packaged.

What To Do With Sunflower Seeds

Most often, you’ll see sunflower seeds in a bird feeder. However, it’s super easy to add them to plenty of foods that you make at home. Let’s take a look at our top picks. You can eat them raw, as they are – or you can cook them.

  • Bread. Sunflower seeds in bread taste incredible and give an amazing new texture
  • Granola. If you make your own breakfast, adding a handful of sunflower seeds can elevate your morning bowl of granola to the next level
  • Vegetables. Adding them to vegetables gives them a subtle flavor and an extra crunch
  • Snack. If you like the taste, just have a handful as a snack. They’re small and easy to take around with you, and incredibly nutritious too
  • Baked Goods. Nuts and seeds can taste great on baked goods such as muffins – and this is definitely the case with sunflower seeds!

Read more about: Is Mustard Seed Gluten-Free?

Gluten Free Nuts and Seeds List

If you’re wondering which nuts and seeds are gluten-free, the answer is: they all are, naturally. However, be sure to check if they’re flavored – as they usually do contain gluten. While it’s impossible to list every gluten-free seeds and nuts, here are some of our favorites to add to your pantry.


  • peanuts
  • walnuts
  • pecans
  • almonds
  • cashews
  • Brazil nuts
  • pistachios
  • pine nuts
  • macadamia nuts
  • hazelnuts


  • sunflower seeds
  • sesame seeds
  • pumpkin seeds
  • flax seeds
  • chia seeds
  • hemp hearts

If you’re wondering where to buy your nuts and seeds from, I would highly recommend They have a great filter that lets you choose your dietary requirements (such as gluten intolerance) and gives you suitable options for your lifestyle. It’s super easy to use and reasonably priced too. If you’re looking to stock up your pantry – this is the place for you!


I hope this article has helped to answer the question: are sunflower seeds gluten-free? Not only are they gluten-free, but they’re the perfect food to add to your diet, as they offer so many benefits. Whether you add them to your salads and soups or make a loaf of homely sunflower seed bread – there’s a whole host of ways to incorporate them.

Do you know of any tasty recipes using sunflower seeds? If so, please feel free to let me know in the comments below. Sharing is caring!


Can Celiacs Eat Nuts and Seeds?

Of course. In fact, celiacs are often encouraged to try adding nuts and seeds to their diet once gluten has been removed. They can be very nutritious and are really tasty too! 

Why are Sunflower Seeds Not Good for You?

The main reason why you need to eat sunflower seeds in moderation is because they're so high in fat and calories. Because of this, eating too many can cause unwanted weight gain and also mean you're consuming too much sodium. Also, they're high in saturated fat, which isn't good for your diet. As long as you're sticking to the 30g of sunflower seeds a day, there is no harm adding sunflower seeds to your diet.

What Do You Mix With Sunflower Seeds?

If you're wanting to make a trail mix, that includes sunflower seeds, but you aren't sure what to pair with them - look no further! My go-to trail mix of choice is sunflower seeds, pumpkin seeds, cashews, pecans, raisins, gluten free pretzels and dark chocolate. Add a pinch of nutmeg, cinnamon and sea salt - and your trail mix is ready to go. If you keep it in a mason jar, it can last up to a month and requires little to no effort at all.