Calories in sunflower seeds.
584 kcal per 100 g.
Seeds, sunflower seed kernels, dried · SR Legacy (2018-04) · USDA FDC 170562
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 584 kcal | 584 kcal |
| Protein | 20.8 g | 20.8 g |
| Carbohydrates | 20 g | 20 g |
| Fat | 51.5 g | 51.5 g |
| Fibre | 8.6 g | 8.6 g |
| Sugars | 2.62 g | 2.62 g |
| Saturated fat | 4.46 g | 4.46 g |
| Sodium | 9 mg | 9 mg |
| Salt (calculated from sodium) | 0.02 g | 0.02 g |
| Vitamin A (RAE) | 3 ug | 3 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 35.2 mg | 35.2 mg |
| Vitamin K (phylloquinone) | 0 ug | 0 ug |
| Vitamin C | 1.4 mg | 1.4 mg |
| Thiamin | 1.48 mg | 1.48 mg |
| Riboflavin | 0.36 mg | 0.36 mg |
| Niacin | 8.34 mg | 8.34 mg |
| Vitamin B6 | 1.34 mg | 1.34 mg |
| Folate, total | 227 ug | 227 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 645 mg | 645 mg |
| Calcium | 78 mg | 78 mg |
| Phosphorus | 660 mg | 660 mg |
| Magnesium | 325 mg | 325 mg |
| Iron | 5.25 mg | 5.25 mg |
| Zinc | 5 mg | 5 mg |
| Selenium | 53 ug | 53 ug |
| Iodine | Unknown | Unknown |
| Copper | 1.8 mg | 1.8 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Sunflower seeds are 584 kcal per 100 g with 51.5 g of fat — the densest seed here and denser than most nuts. Roasting in oil adds to that; dry-roasting does not. Salted seeds carry no extra energy from the salt. Sprinkled on a salad they are a garnish; eaten from a bag they are the meal.
Logging this food
USDA gives two cups and they are not the same thing: a cup of kernels is 140 g and 818 kcal, while a cup of seeds in their hulls yields only 46 g of edible kernel and 269 kcal. Which cup you mean matters by 549 calories. Shelled seeds are eaten far faster than hulled ones, which is the practical difference.
Swaps and alternatives
Chia is 486 kcal per 100 g and flaxseed 534, both lighter, though neither is a snack. Among things eaten by the handful, the useful comparison is nuts: almonds are 579 and pistachios 560, so sunflower seeds are at the heavy end. Buying them in the hull is the same trick that works for pistachios.