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Sunflower Seeds Nutrition Facts: Are Sunflower Seeds Good for You?
Dried sunflower seed kernels supply many nutrients. They are high in 15 vitamins and minerals, including vitamin E, copper, and selenium, and provide 20.8 grams of protein per 100 grams. However, they are also high in calories (584 kcal) and fat (51.5 g), mostly unsaturated fats. Their nutritional value depends on the portion size and how they fit into your overall diet.
Per 100 g · Seeds, sunflower seed kernels, dried
What stands out in sunflower seeds
- High in vitamin E. A 100-gram serving of dried sunflower seed kernels provides 35.2 mg of vitamin E, which is 234% of the Daily Value (DV).
- High in copper. This serving size also contains 1.8 mg of copper, meeting 200% of the DV.
- High in selenium. Sunflower seeds supply 53 mcg of selenium per 100 grams, or 96% of the DV.
- High in B vitamins. The seeds are high in several B vitamins, including thiamin (123% DV), vitamin B6 (79% DV), folate (57% DV), and niacin (52% DV) per 100 grams.
What to keep in mind
- Sunflower seeds are high in calories, with 584 kcal per 100 grams, and total fat, at 51.5 grams (66% DV).
- The saturated fat content is 4.5 grams per 100 grams, which is 22% of the Daily Value.
- This data is for unsalted seeds; salted versions would contain significantly more sodium.
Sunflower Seeds nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 584 kcal | – |
| Protein | 20.8 g | 42% |
| Total fat | 51.5 g | 66% |
| Saturated fat | 4.5 g | 22% |
| Monounsaturated fat | 18.5 g | – |
| Polyunsaturated fat | 23.1 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 20 g | 7% |
| Dietary fiber | 8.6 g | 31% |
| Total sugars | 2.6 g | – |
| Water | 4.7 g | – |
| Sodium | 9 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 645 mg | 14% |
| Calcium | 78 mg | 6% |
| Iron | 5.2 mg | 29% |
| Magnesium | 325 mg | 77% |
| Phosphorus | 660 mg | 53% |
| Zinc | 5 mg | 45% |
| Copper | 1.8 mg | 200% |
| Manganese | 1.9 mg | 85% |
| Selenium | 53 mcg | 96% |
| Vitamin A (RAE) | 3 mcg | 0% |
| Vitamin C | 1.4 mg | 2% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 35.2 mg | 234% |
| Vitamin K | 0 mcg | 0% |
| Thiamin (B1) | 1.5 mg | 123% |
| Riboflavin (B2) | 0.35 mg | 27% |
| Niacin (B3) | 8.3 mg | 52% |
| Vitamin B6 | 1.3 mg | 79% |
| Folate (DFE) | 227 mcg | 57% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 55.1 mg | 10% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Sunflower Seeds by portion
The nutrition data is based on a 100-gram serving, which is about 3.5 ounces. A more typical portion, like the edible yield from one cup of seeds with hulls, weighs 46 grams and contains 269 calories, 9.6 grams of protein, and 4 grams of fiber. A full cup of shelled kernels (140 grams) is a very large portion containing 818 calories, 29.1 grams of protein, and 72.1 grams of fat.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup, with hulls, edible yield | 46 g | 269 | 9.6 g | 9.2 g | 4 g | 23.7 g |
| 1 cup | 140 g | 818 | 29.1 g | 28 g | 12 g | 72.1 g |
How sunflower seeds compares with other nuts and seeds
Compared to 15 other nuts and seeds on this site, sunflower seeds rank second highest for folate and third highest for selenium. They have a moderate amount of protein (20.8 g per 100 g), similar to almonds (21.1 g) and slightly less than peanuts (25.8 g). Their total fat content of 51.5 g is comparable to peanut butter (51.4 g) and almonds (49.9 g). Sunflower seeds contain more carbohydrates (20 g) than peanuts but less than almonds or sesame seeds. They have no cholesterol.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Sunflower Seeds | 584 | 20.8 g | 20 g | 8.6 g | 51.5 g |
| Almonds | 579 | 21.1 g | 21.6 g | 12.5 g | 49.9 g |
| Peanut Butter | 598 | 22.2 g | 22.3 g | 5 g | 51.4 g |
| Peanuts | 567 | 25.8 g | 16.1 g | 8.5 g | 49.2 g |
| Sesame Seeds | 565 | 17 g | 25.7 g | 14 g | 48 g |
Quick answers
How many calories are in a cup of sunflower seeds?
A cup of shelled sunflower seed kernels (140 g) has 818 calories. The edible portion from a cup of seeds still in their hulls (46 g) has 269 calories.
How much protein is in sunflower seeds?
A 100-gram serving of dried sunflower seed kernels contains 20.8 grams of protein, which is 42% of the Daily Value. The edible yield from one cup of seeds with hulls (46 g) provides 9.6 grams of protein.
Are sunflower seeds low in sugar?
Sunflower seeds contain 2.6 grams of total sugars per 100 grams. A 46-gram portion (the edible yield from one cup with hulls) has about 1.2 grams of sugar.
When to talk to a doctor or dietitian
- At 645 mg of potassium per 100 g, sunflower seeds is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how sunflower seeds fits your situation.
Last updated October 21, 2026