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Sunflower seeds calories and nutrition facts
100 grams of sunflower seeds contains 584 calories, with 20.8 g of protein, 20 g of carbohydrate and 51.5 g of fat. It provides 8.6 g of fiber and 2.6 g of sugar per 100 g. Most of its calories come from fat.
Sunflower seeds are the fattiest common seed, and shelled they disappear by the handful. In-shell seeds impose their own speed limit, one crack at a time. A sensible 28 g portion runs about 165 calories — sprinkled rather than poured, they earn their place on salads and porridge.
Where the calories come from
Protein 13% Carbs 13% Fat 74%
How sunflower seeds compares
Per 100 g, against the closest nuts & seeds in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sunflower seeds | 584 kcal | 20.8 g | 20 g | 51.5 g |
| Roasted sunflower seeds | 589 kcal | 20.3 g | 19.8 g | 52 g |
| Blanched almonds | 590 kcal | 21.4 g | 18.7 g | 52.5 g |
| Almonds | 579 kcal | 21.2 g | 21.6 g | 49.9 g |
| Sunflower seed kernels, roasted | 592 kcal | 20.1 g | 22.9 g | 51.3 g |
Same food, different preparation
| Preparation | Calories | Protein | Fat |
|---|---|---|---|
| Sunflower seeds (typical) | 584 kcal | 20.8 g | 51.5 g |
| Roasted sunflower seeds (roasted) | 589 kcal | 20.3 g | 52 g |
Per 100 g. Water loss in cooking concentrates calories; added fat in frying adds its own.
Nutrition facts for sunflower seeds
| Nutrient | Per 100 g | Per 1 oz |
|---|---|---|
| Calories | 584 kcal | 163.5 kcal |
| Protein | 20.8 g | 5.8 g |
| Carbohydrate | 20 g | 5.6 g |
| Fat | 51.5 g | 14.4 g |
| Fiber | 8.6 g | 2.4 g |
| Sugar | 2.6 g | 0.7 g |
| Saturated fat | 4.5 g | 1.2 g |
| Salt | 0 g | 0 g |
Print an EU-style nutrition label for sunflower seeds — per 100 g and per portion.
Vitamins and minerals in sunflower seeds
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Vitamin E | 35.2 mg | 234% |
| Copper | 1.8 mg | 200% |
| Thiamin (B1) | 1.5 mg | 123% |
| Selenium | 53 µg | 96% |
| Manganese | 1.9 mg | 85% |
| Vitamin B6 | 1.4 mg | 79% |
| Magnesium | 325 mg | 77% |
| Phosphorus | 660 mg | 53% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common sunflower seeds servings
How many calories in a portion of sunflower seeds — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100 g (100 g) | 584 kcal | 21 g | 20 g | 52 g |
| 1 cup (140 g) | 818 kcal | 29 g | 28 g | 72 g |
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Frequently asked questions
How many calories are in sunflower seeds?
Sunflower seeds has 584 calories per 100 grams. A typical serving of 1 oz (28 g) has about 163.5 calories.
How much protein is in sunflower seeds?
Sunflower seeds contains 20.8 g of protein per 100 g, or about 5.8 g per 1 oz.
How much sugar is in sunflower seeds?
Sunflower seeds contains 2.6 g of sugar per 100 g. Nutrition values are reference figures; brands and preparation change the real amount, so weigh and log what you actually eat.
Is sunflower seeds a good source of protein?
Sunflower seeds provides 20.8 g of protein per 100 g — about 13% of its calories come from protein.
How much fiber does sunflower seeds have?
Sunflower seeds has 8.6 g of fiber per 100 g. Reference intakes for adults are around 25-30 g of fiber per day, so it contributes meaningfully.
Are these sunflower seeds calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #170562 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
