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Sunflower seed Calories and nutrition facts · Nuts, seeds and dried fruits

185 kcal per serving (30 g)
Carbs
0.82 g
Fibre
1.8 g
Sugars
0.79 g
Protein
7.3 g
Fat
16.8 g
617 kcal per 100 g
Carbs
2.7 g
Fibre
6 g
Sugars
2.6 g
Protein
24.3 g
Fat
56.1 g

Where the calories come from

Protein 16% Carbs 2% Fat 82%

Sunflower seed has 185 kcal per serving (30 g), with 0.82 g carbs, 1.8 g fibre, 7.3 g protein and 16.8 g fat. 100 g has 617 kcal.

Share of your daily needs in one serving

How much is too much

About 254 g of sunflower seed a day reaches the EU safe upper level for copper: 5 mg, the most an adult can have every day without risk of harm. That's 8.5 × serving (30 g).

Diet tags

Egg free Gluten free Lacto-ovo vegetarian Lactose free Lacto vegetarian Milk free Low gluten No added salt Soy free Unsweetened Vegan

Last updated June 30, 2026 · Where the data comes from

Get to know sunflower seed in Nutriely

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How it compares with other nuts, seeds and dried fruits

Per 100 g, against the 51 nuts, seeds and dried fruits in our catalog.

  • Calories 617 kcal · typical 348 kcal

    More calories than 82% of nuts, seeds and dried fruits.

  • Fibre 6 g · typical 9.7 g

    Less fibre than 79% of nuts, seeds and dried fruits.

  • Potassium 898 mg · typical 660 mg

    More potassium than 80% of nuts, seeds and dried fruits.

  • Protein 24.3 g · typical 8.1 g

    More protein than 88% of nuts, seeds and dried fruits.

  • Vitamin E 40 mg · typical 1.7 mg

    More vitamin E than 98% of nuts, seeds and dried fruits.

  • Zinc 7 mg · typical 1.1 mg

    More zinc than 90% of nuts, seeds and dried fruits.

The bar shows this food; the line marks the typical (median) value of the category.

Learn about sunflower seed

What are the health benefits of sunflower seeds?

Sunflower seeds are a nutrient-rich powerhouse, packed with vitamin E, magnesium, and selenium. They also contain healthy fats and protein, which can contribute to heart health, muscle function, and overall well-being. Additionally, the seeds are a good source of antioxidants and may help lower cholesterol levels and reduce inflammation in the body.

What are the health risks associated with sunflower seeds?

While sunflower seeds are generally nutritious and safe to consume, there are a few health risks to be aware of. Some people may be allergic to sunflower seeds, experiencing symptoms such as itching, swelling, and difficulty breathing. Additionally, excessive consumption of sunflower seeds can lead to weight gain, as they are calorie-dense. It's important to moderate your intake and be mindful of any adverse reactions.

Nutrients in sunflower seed

Pick an amount to see what it gives you. Tap a nutrient to learn what it does.

% of the daily value for a healthy adult. Your own needs depend on age, sex and activity.

Energy and macros
Vitamins
Minerals
Carbohydrates
Fats
Amino acids

Amino acid data is mapped from the USDA database, for information only.

Sunflower seed in other food databases

The same food in national food composition databases, next to ours. Per 100 g.

Per 100 g Nutriely BLS Fineli USDA
Energy (kcal) 617 558 617 584
Protein (g) 24 26 24 21
Fat (g) 56 48 56 51
Carbohydrates (g) 2.72 4.8 2.72 11
Sugars (g) 2.62 3.45 2.62 2.62
Fibre (g) 6 5.8 6 8.6

Compare every nutrient across databases

Switch between Nutriely, BLS, Fineli and USDA for all the vitamins, minerals and amino acids of sunflower seed in the Nutriely app.

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BLS: “Sunflower seed” · Fineli: “Sunflower seed” · USDA: “Seeds, sunflower seed kernels, dried”. Databases measure different samples, so some spread is normal. Nutriely's values are what the app uses. Sources and licences.

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Where the data comes from

How we combine and check nutrition data: Nutriely data sources.

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