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Sunflower seeds
DriedNuts & Seeds

Sunflower seeds

Photo: pierre matile / Pexels
Calories
584kcal
Protein
20.78g
Protein / 100 kcal
3.6g
Total fat
51.46g
Values per 100 g edible portion

Sunflower seeds is a nuts & seeds food. A 100 g edible portion provides 584 calories, 20.8 g of protein, 20 g of carbohydrate and 51.5 g of fat. That works out to 3.6 g of protein per 100 calories. By its ingredients it is vegan, gluten-free and dairy-free. All figures are per 100 g and trace to USDA FoodData Central.

Calories from macros626 kcal
  • Protein20.78 g · 13.3%
  • Carbs20 g · 12.8%
  • Fat51.46 g · 74%

Where Sunflower seeds ranks

Nutrition

3.6 g protein / 100 kcal

Energy

  • Energy
    584 kcal

Macronutrients

  • Protein
    20.78 g
    42%
  • Carbohydrate
    20 g
    7%
  • Fiber
    8.6 g
    31%
  • Total sugars
    2.62 g
  • Total fat
    51.46 g
    66%
  • Saturated fat
    4.46 g
    22%

Minerals

  • Sodium
    9 mg
    0%
  • Potassium
    645 mg
    14%
  • Calcium
    78 mg
    6%
  • Iron
    5.25 mg
    29%
  • Magnesium
    325 mg
    77%

Vitamins

  • Vitamin C
    1.4 mg
    2%
  • Vitamin D
    —

% Daily Value based on FDA reference amounts for a general adult diet. Individual needs vary. Missing values are shown as “—”, never zero.

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Compare Sunflower seeds

Frequently asked questions

How many calories are in Sunflower seeds?
Sunflower seeds has 584 calories per 100 g edible portion.
How much protein is in Sunflower seeds?
Sunflower seeds has 20.8 g of protein per 100 g edible portion.
How many carbs are in Sunflower seeds?
Sunflower seeds has 20 g of carbohydrate per 100 g edible portion.
How much fat is in Sunflower seeds?
Sunflower seeds has 51.5 g of total fat per 100 g edible portion.
How much fiber is in Sunflower seeds?
Sunflower seeds has 8.6 g of fiber per 100 g edible portion.
How much sugar is in Sunflower seeds?
Sunflower seeds has 2.6 g of total sugars per 100 g edible portion.
Is Sunflower seeds high in protein?
Sunflower seeds provides 3.6 g of protein per 100 calories — a relatively low protein-to-calorie ratio.
Is Sunflower seeds keto-friendly?
Sunflower seeds has 20 g of carbohydrate per 100 g. Ketogenic diets keep carbs very low, so it is relatively high in carbs for a strict keto plan (per 100 g).
Is Sunflower seeds vegan?
Yes — Sunflower seeds contains no animal products, so it is vegan.
Is Sunflower seeds vegetarian?
Yes — Sunflower seeds is vegetarian.
Is Sunflower seeds gluten-free?
Yes — Sunflower seeds contains no gluten-bearing grains.
Is Sunflower seeds dairy-free?
Yes — Sunflower seeds contains no milk or dairy ingredients.
What is a serving size of Sunflower seeds?
A common serving of Sunflower seeds is 1 undetermined cup, with hulls, edible yield (about 46 g). Use the serving selector on this page to see nutrition for any portion.

Educational information only — not medical advice. See our methodology.