Calories in Sunflower Seeds: Nutrition Facts & Serving Sizes
Per 1/4 cup (35g)
Per 100g
Source: Web research, March 2026.
A 1 oz serving of sunflower seeds (28g) contains about 164 calories with 5.8g of protein, 14.4g of fat, and 5.6g of carbs. Per 100g, sunflower seeds provide 584 calories with 20.8g of protein, 51.5g of fat, and 20g of carbs. Sunflower seeds are a nutrient-dense snack with an impressive micronutrient profile. The standout micronutrient is vitamin E at 35.2mg per 100g, covering about 235% of the daily recommended intake. Selenium is at 53mcg per 100g (about 96% daily value) and magnesium at 325mg per 100g (about 77% daily value). Zinc provides 5mg per 100g and niacin 8.3mg per 100g. Folate is high at 227mcg per 100g. The fat profile is healthy: 23.1g of polyunsaturated fat and 18.5g of monounsaturated fat per 100g. Sunflower seeds are one of the most nutritionally complete seeds, making them an excellent snack for anyone focused on overall micronutrient sufficiency.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 oz (28g) | 163.5 | 5.8g | 5.6g | 14.4g | 2.4g |
| 1/4 cup (35g) | 204.4 | 7.3g | 7g | 18g | 3g |
| 100g | 584 | 20.8g | 20g | 51.5g | 8.6g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 584 | 29% |
| Protein | 20.8g | 42% |
| Total Fat | 51.5g | 66% |
| Saturated Fat | 4.5g | 23% |
| Total Carbohydrates | 20g | 7% |
| Dietary Fiber | 8.6g | 31% |
| Sugars | 2.6g | 5% |
| Sodium | 9mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 4.5g | 2% |
| Calcium | 78mg | 6% |
| Iron | 5.3mg | 29% |
| Potassium | 645mg | 14% |
| Vitamin A | 3mcg | 0% |
| Vitamin C | 1.4mg | 2% |
| Vitamin B6 | 1.3mg | 76% |
| Magnesium | 325mg | 77% |
| Phosphorus | 660mg | 53% |
| Zinc | 5mg | 45% |
| Selenium | 53mcg | 96% |
| Folate | 227mcg | 57% |
| Thiamin (B1) | 1.5mg | 125% |
| Riboflavin (B2) | 0.4mg | 31% |
| Niacin (B3) | 8.3mg | 52% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Sunflower Seeds
Sunflower seeds have an exceptional micronutrient profile, particularly for vitamin E and magnesium. The 35.2mg of vitamin E per 100g is one of the highest concentrations of any whole food. Vitamin E is a fat-soluble antioxidant that protects cell membranes from oxidative damage during and after intense exercise. For those training hard, antioxidant intake matters for managing exercise-induced oxidative stress and supporting recovery.
The 325mg of magnesium per 100g is outstanding. Magnesium supports muscle contraction and relaxation, sleep quality, hormone production, and hundreds of enzymatic reactions in the body. Most adults fall short of the 310 to 420mg daily magnesium recommendation, and sunflower seeds are one of the most concentrated food sources available.
The 5mg of zinc per 100g contributes significantly to the 8 to 11mg daily recommendation for adults. Zinc supports hormone synthesis, immune function, and protein metabolism. Combined with the 20.8g of protein per 100g, sunflower seeds provide both the protein building blocks and the zinc needed to support muscle protein synthesis.
The fat profile is mostly unsaturated (23.1g polyunsaturated and 18.5g monounsaturated per 100g), which supports heart health. Linoleic acid (the main omega-6 in sunflower seeds) is an essential fatty acid that the body cannot synthesize. The 227mcg of folate per 100g is also excellent for DNA synthesis and cell repair.
Dietary Considerations
Sunflower seeds are naturally gluten-free and vegan. They are calorie-dense at 584 calories per 100g, so portion control is essential. A 1 oz serving (28g) is the standard portion at about 164 calories. Not keto-friendly in large amounts (20g carbs per 100g), but a 1 oz serving at 5.6g carbs is manageable. For weight loss, sunflower seeds can be part of the diet in measured portions as a nutrient-dense snack.
Daily Intake (100g)
100g of sunflower seeds provides 29% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in sunflower seeds?
A 1 oz serving of sunflower seeds (28g) has about 164 calories. Per 100g, sunflower seeds contain 584 calories. They are calorie-dense, so measure portions accurately when tracking macros.
Are sunflower seeds good for weight loss?
Sunflower seeds can be part of a weight loss diet in controlled portions. A 1 oz serving provides protein and healthy fats that support satiety. However, at 164 calories per ounce, they add up quickly. Stick to measured servings rather than eating from the bag.
How much protein in sunflower seeds?
Sunflower seeds contain 20.8g of protein per 100g. A 1 oz serving (28g) provides about 5.8g of protein. They are a useful plant protein source, particularly when combined with other proteins throughout the day.
Are sunflower seeds high in vitamin E?
Yes, sunflower seeds are one of the richest food sources of vitamin E at 35.2mg per 100g, which is about 235% of the daily recommended intake. A 1 oz serving provides about 9.8mg, covering about 65% of the daily target.
Are sunflower seeds keto-friendly?
A 1 oz serving of sunflower seeds has 5.6g of carbs, which is manageable on keto in single-serving amounts. Avoid eating large quantities as the carbs add up at 20g per 100g. Roasted, unsalted sunflower seeds are the most straightforward keto option.
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