Summary
Calories
584
kcal / 100 g
Protein
20.8
g / 100 g
Carbohydrates
20
g / 100 g
Fat
51.5
g / 100 g
Where the energy comes from
- Protein 13%
- Carbohydrates 13%
- Fat 74%
100 grams of Sunflower Seeds contain 584 kcal, 20.8 g protein, 20 g carbohydrates and 51.5 g fat. 1 cup (140 g) has about 818 kcal.
Low sugarLow sodiumHigh fiberSource of protein
Per 100 g, using the EU nutrition claim thresholds (Regulation 1924/2006).
Sunflower Seeds Nutrition Facts
| Vitamins | Per 100 g | NRV |
|---|---|---|
| Vitamin A | 3 µg | 0% |
| Vitamin C | 1.4 mg | 2% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 35.2 mg | 293% |
| Vitamin K | 0 µg | 0% |
| Vitamin B1 (thiamin) | 1.5 mg | 135% |
| Vitamin B2 (riboflavin) | 0.36 mg | 25% |
| Vitamin B3 (niacin) | 8.3 mg | 52% |
| Vitamin B6 | 1.3 mg | 96% |
| Vitamin B12 | 0 µg | 0% |
| Folate | 227 µg | 114% |
| Minerals | Per 100 g | NRV |
|---|---|---|
| Calcium | 78 mg | 10% |
| Iron | 5.3 mg | 38% |
| Magnesium | 325 mg | 87% |
| Phosphorus | 660 mg | 94% |
| Potassium | 645 mg | 32% |
| Sodium | 9 mg | 0% |
| Zinc | 5 mg | 50% |
| Copper | 1.8 mg | 180% |
| Manganese | 2 mg | 98% |
| Selenium | 53 µg | 96% |
| Fat breakdown | Per 100 g |
|---|---|
| Saturated fat | 4.5 g |
| Monounsaturated fat | 18.5 g |
| Polyunsaturated fat | 23.1 g |
| Cholesterol | 0 mg |
NRV: share of the EU adult nutrient reference value provided by 100 g.
Allergens and Diets
Contains none of the 14 major EU allergens.
- Vegan
- Yes
- Vegetarian
- Yes
- Gluten-free
- Yes
- Dairy-free
- Yes
Based on the food itself; processed products may contain traces.
Data Source
Values are laboratory measurements from the U.S. Department of Agriculture (USDA) FoodData Central database.
USDA record: Seeds, sunflower seed kernels, dried. View on USDA
Values are averages and vary by recipe, product and portion. Not medical advice.
Frequently Asked Questions
- How many calories are in Sunflower Seeds?
- 100 grams of Sunflower Seeds contain 584 kcal. 1 cup (140 g) has about 818 kcal.
- How much protein is in Sunflower Seeds?
- 100 grams contain 20.8 g of protein; 13% of its energy comes from protein.
- Is Sunflower Seeds gluten-free?
- Yes. It contains no gluten-containing grain.
- Is Sunflower Seeds vegan?
- Yes, it contains no animal products.