How much protein is in sunflower seeds?

Sunflower seeds has 20.8 g of protein per 100 g and 9.6 g per 1 cup, with hulls, edible yield (46 g). That is 3.6 g of protein per 100 kcal — a modest protein contribution.

Where do these calorie figures come from?

USDA FoodData Central record 170562, “Seeds, sunflower seed kernels, dried” (SR Legacy, FDC SR Legacy 2018-04 + FNDDS 2024-10-31). Energy is USDA nutrient 1008 (Energy, kcal); protein, fat and carbohydrate are read from the same record. USDA data is in the public domain, and the FDC ID above links straight to it.

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SeedsUSDA SR LegacyFDC 170562

Calories in sunflower seeds

USDA FoodData Central record for “Seeds, sunflower seed kernels, dried” — per 100 g, per every USDA serving size, and next to the other seeds rows.

The short answer

Sunflower seeds: 584 kcal per 100 g. 1 cup, with hulls, edible yield (46 g) is 269 kcal with 9.6 g of protein. Source: USDA FoodData Central record 170562, "Seeds, sunflower seed kernels, dried".

Per 100 g

Nutrient	Per 100 g	Share of energy
Energy	584 kcal	100%
Protein	20.8 g	13%
Fat	51.5 g	74%
Carbohydrate	20 g	13%

Sunflower seeds is 584 kcal per 100 g in USDA FoodData Central (SR Legacy). Of that energy, about 13% comes from protein, 74% from fat and 13% from carbohydrate. That works out to 3.6 g of protein per 100 kcal — a modest protein contribution.

Per serving

The serving sizes USDA lists for this record, priced from the per-100 g figures above. Nothing here is rounded to a “portion” — the gram weight next to each label is what the calories are computed from.

Serving	Weight	Calories	Protein	Fat	Carbs
100 g	100 g	584	20.8 g	51.5 g	20 g
1 cup, with hulls, edible yield	46 g	269	9.6 g	23.7 g	9.2 g
1 cup	140 g	818	29.1 g	72.1 g	28 g

Compared with other seeds

Food	kcal / 100 g	Protein / 100 g	Per serving
Chia seeds	486	16.5 g	138 kcal · 1 oz
Flaxseed	534	18.3 g	55 kcal · 1 tbsp, whole
Sunflower seeds	584	20.8 g	269 kcal · 1 cup, with hulls, edible yield

Other tables in nut and seed products

The same numbers for the foods this one usually shares a plate — or a shopping list — with.

Calories in almonds579 kcal / 100 g

Questions about sunflower seeds

How many calories are in sunflower seeds?: Sunflower seeds: 584 kcal per 100 g. 1 cup, with hulls, edible yield (46 g) is 269 kcal with 9.6 g of protein. Source: USDA FoodData Central record 170562, "Seeds, sunflower seed kernels, dried".
How much protein is in sunflower seeds?: Sunflower seeds has 20.8 g of protein per 100 g and 9.6 g per 1 cup, with hulls, edible yield (46 g). That is 3.6 g of protein per 100 kcal — a modest protein contribution.
Where do these calorie figures come from?: USDA FoodData Central record 170562, “Seeds, sunflower seed kernels, dried” (SR Legacy, FDC SR Legacy 2018-04 + FNDDS 2024-10-31). Energy is USDA nutrient 1008 (Energy, kcal); protein, fat and carbohydrate are read from the same record. USDA data is in the public domain, and the FDC ID above links straight to it.

How calorie.one logs it

Type “sunflower seeds” into calorie.one and the app matches this exact record — “Seeds, sunflower seed kernels, dried” — estimates the grams, and shows the line with its USDA label. You correct the amount; the per-100 g figure is never guessed. That split between recognition and arithmetic is the whole methodology. For the numbers in context, read Calories in olive oil, butter and cooking fats.