Nuts & Seeds · Nutrition Facts
Sunflower Seeds Nutrition Facts
Sunflower seeds are a nutritious snack rich in healthy fats, protein, and minerals. They are particularly notable for their high content of vitamin E and magnesium.
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574kcal
Calories
21.5g
Protein
26.3g
Carbs
49.1g
Fat
Where the calories come from
Full nutrition breakdown
Nutrition Facts
Per 100g · Per serving (1/4 cup, 30g)
| Nutrient | Per 100g | Per serving |
|---|---|---|
| Calories | 574kcal | 172.2kcal |
| Protein | 21.5g | 6.5g |
| Total Carbohydrates | 26.3g | 7.9g |
| Dietary Fiber | 11.6g | 3.5g |
| Sugars | 11.7g | 3.5g |
| Total Fat | 49.1g | 14.7g |
| Saturated Fat | 8.7g | 2.6g |
| Sodium | 2mg | 0.6mg |
| Water | 2.1g | 0.6g |
Adjust the serving size
Estimate nutrients in a portion of Sunflower Seeds. The calculation scales the values shown per 100 g; it is not a measurement of a specific food or product.
Listed serving: 1/4 cup (30 g). Enter 1–5000 g.
- Calories
- 172.2 kcal
- Protein
- 6.45 g
- Carbohydrates
- 7.89 g
- Fiber
- 3.48 g
- Sugars
- 3.51 g
- Fat
- 14.73 g
- Sodium
- 0.6 mg
Estimate only. Food varieties, brands, preparation, and actual portion weights can change the values. Use product packaging for packaged foods.
Key vitamins & minerals
161% Daily Value
18% Daily Value
40% Daily Value
47% Daily Value
Serving ideas
- Add them to your morning oatmeal for a nutritious start to the day.
- Mix them into your salad for a crunchy texture and added nutrition.
- Enjoy them as a snack on their own or mixed with other nuts.
Storage
Storage tip: Store sunflower seeds in an airtight container in the refrigerator to maintain their freshness and prevent rancidity.
Record status
This page presents a record from our public dataset. It has not been independently verified by a nutrition professional.
Source context
No exact USDA record match has been verified for this food. Search results may include candidates that do not match the exact record or values shown. Read our methodology.
Correction status
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Frequently asked questions
Are sunflower seeds high in calories?
Do sunflower seeds contain gluten?
Can I eat sunflower seeds raw?
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