Calories in Sunflower Seeds: Per 100 g, Per Serving & Nutrition Facts
How many calories in sunflower seeds: per 100 g and per serving
| Nutrient | Per 100 g | Serving: handful, 30 g |
|---|---|---|
| Calories | 584 kcal | 175 kcal |
| Energy (kilojoules) | 2,443 kJ | 733 kJ |
| Protein | 21 g | 6.3 g |
| Fat | 51 g | 15 g |
| incl. saturated | 4.5 g | 1.3 g |
| Total carbohydrates | 20 g | 6 g |
| incl. sugars | 2.6 g | 0.8 g |
| incl. fiber | 8.6 g | 2.6 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
584 kcal (2,443 kJ) per 100 g · P/F/C 21/51/20 g
Serving (handful, 30 g) — 175 kcal (733 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: medium salt: low fiber: high
Are sunflower seeds healthy?
Yes, with an eye on the portion. On their nutrient profile, sunflower seeds get grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Mostly unsaturated fat: saturated fat is 9% of the fat — 1.3 g per serving.
- Fiber: 2.6 g per serving — 10% of the 25 g a day the WHO recommends.
Against
- Calorie-dense: 584 kcal per 100 g — a serving (handful, 30 g) is already 175 kcal.
A typical serving (handful, 30 g) has 175 kcal, 6.3 g protein, 15 g fat and 6 g carbs. Other weights in the table.
How we judge this, and the sources
For oils, nuts and seeds Nutri-Score uses its own table: instead of calories it weighs the share of saturated fat in the fat, plus sugar and salt, against protein and fiber. Calories don't count against them, which is why calorie density is listed as a separate reason.
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Sunflower seeds are a strong source of vitamin E, with plant protein and unsaturated fat. Salted, in-shell versions add a lot of sodium.
protein 14%fat 78%carbs 8%
Vitamins and minerals in sunflower seeds
Per 100 g, the standouts are vitamin E — 35 mg, 235% of the Daily Value (#1 of 16 in our nuts & seeds section); copper — 1.8 mg, 200% of the Daily Value (#2 of 16 in our nuts & seeds section); thiamin — 1.5 mg, 123% of the Daily Value (#2 of 16 in our nuts & seeds section).
| Nutrient | Per 100 g | Serving: handful, 30 g | % DV |
|---|---|---|---|
| Vitamin E | 35 mg | 11 mg | 70% |
| Thiamin (B1) | 1.5 mg | 0.44 mg | 37% |
| Riboflavin (B2) | 0.36 mg | 0.11 mg | 8% |
| Niacin (B3) | 8.3 mg | 2.5 mg | 16% |
| Vitamin B6 | 1.3 mg | 0.4 mg | 24% |
| Folate (B9) | 227 mcg | 68 mcg | 17% |
| Potassium | 645 mg | 194 mg | 4% |
| Calcium | 78 mg | 23 mg | 2% |
| Magnesium | 325 mg | 98 mg | 23% |
| Phosphorus | 660 mg | 198 mg | 16% |
| Iron | 5.3 mg | 1.6 mg | 9% |
| Zinc | 5 mg | 1.5 mg | 14% |
| Copper | 1.8 mg | 0.54 mg | 60% |
| Manganese | 2 mg | 0.59 mg | 25% |
| Selenium | 53 mcg | 16 mcg | 29% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Seeds, sunflower seed kernels, dried” (FDC ID 170562, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Sunflower Seeds calories by weight, 20–150 g
30 g of sunflower seeds has 175 calories and 50 g has 292. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 20 g | 117 | 4.2 / 10 / 4 | 1.7 |
| 30 g — typical serving | 175 | 6.3 / 15 / 6 | 2.6 |
| 50 g | 292 | 11 / 26 / 10 | 4.3 |
| 100 g | 584 | 21 / 51 / 20 | 8.6 |
| 150 g | 876 | 32 / 77 / 30 | 13 |
Free to reuse with a link to the source, CC BY 4.0
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Sunflower Seeds: calories by type
“Calories per 100 g” depends on the kind: fat level, variety, what's added. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Sunflower seeds | 584 | 21 / 51 / 20 |
| Roasted salted sunflower seeds | 600 | 20 / 53 / 20 |
How much movement is one serving?
A serving (handful, 30 g) is 175 kcal — roughly 57 min of easy walking or 22 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Sunflower Seeds: swaps and alternatives
No need to swap: sunflower seeds already get grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 2.6 g (red is over 22.5 g), saturated fat 4.5 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 30 g, a typical serving of sunflower seeds.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Sunflower Seeds | A | 175 | 6.3 | 2.6 |
| Sesame Seeds | A | 170 | 5.1 | 5.1 |
| Pumpkin Seeds | A | 168 | 9 | 1.8 |
Sunflower Seeds vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Cashews | 553 | 18 / 44 / 30 |
| Pistachios | 562 | 20 / 45 / 27 |
| Peanuts | 567 | 26 / 49 / 16 |
| Almonds | 579 | 21 / 50 / 22 |
| Sunflower Seeds | 584 | 21 / 51 / 20 |
| Peanut Butter | 588 | 25 / 50 / 20 |
| Almond Butter | 614 | 21 / 56 / 19 |
FAQ
How many calories are in 100 g of sunflower seeds?
100 g of sunflower seeds has 584 calories, with 21 g protein, 51 g fat and 20 g carbohydrates (8.6 g fiber).
How many calories are in a serving of sunflower seeds?
A serving (handful, 30 g) has 175 calories: 6.3 g protein, 15 g fat and 6 g carbs.
What are the macros of sunflower seeds?
Per 100 g: 21 g protein, 20 g carbs and 51 g fat. By calories that's about 14% protein, 8% carbs and 78% fat.
How long do you have to walk to burn a serving of sunflower seeds?
About 57 min of easy walking or 22 min of cycling for a 70 kg (154 lb) person — that's the 175 calories in a serving (handful, 30 g).
What vitamins and minerals are in sunflower seeds?
Per 100 g, sunflower seeds are richest in vitamin E (35 mg, 235% DV), copper (1.8 mg, 200% DV), thiamin (1.5 mg, 123% DV) — from USDA FoodData Central record 170562.
How much fiber is in sunflower seeds?
100 g of sunflower seeds has 8.6 g of fiber; a serving (handful, 30 g) has 2.6 g — 10% of the 25 g a day the WHO recommends.
More in nuts & seeds
Brazil NutsWalnutsChia SeedsFlax SeedsHazelnutsPecansMacadamia Nuts