Nuts & Seeds
Sunflower seeds nutrition facts
A 1 undetermined cup (140 g) serving of sunflower seeds provides 818 calories, 29 g protein, 28 g carbohydrate, and 72 g fat — about 13% of its calories from protein, 13% from carbohydrate, and 74% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
Vitamins & minerals
Per serving (140 g)
- Vitamin C
- 1.96 mg
- Vitamin A (RAE)
- 4.20 mcg
- Vitamin E
- 49.2 mg
- Thiamin (B1)
- 2.07 mg
- Riboflavin (B2)
- 0.50 mg
- Niacin (B3)
- 11.7 mg
- Vitamin B6
- 1.88 mg
- Folate (DFE)
- 318 mcg
- Magnesium
- 455 mg
- Phosphorus
- 924 mg
- Zinc
- 7.00 mg
- Copper
- 2.52 mg
- Manganese
- 2.73 mg
- Selenium
- 74.2 mcg
Nutrition highlights
Per 1 undetermined cup (140 g), sunflower seeds is an excellent source of Vitamin E, Copper, Thiamin, Selenium, Manganese, Vitamin B6, Magnesium, Folate, Phosphorus, Niacin, Zinc, Protein, Dietary Fiber, Iron, and Riboflavin and a good source of Potassium.
Relatively high in Saturated Fat per serving — worth noting if you are limiting them.
% of the FDA Daily Value per 1 undetermined cup (140 g) serving.
Key metrics
Nutrient density
Per 100 kcal, sunflower seeds delivers about 10% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More magnesium than 98% of foods · 79% of nuts & seeds
- More iron than 95% of foods · 64% of nuts & seeds
- More potassium than 95% of foods
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest nuts & seeds to sunflower seeds by nutrition (per 100 g), and how each differs.
Complete the protein
Plant proteins like sunflower seeds are lower in some essential amino acids. Eating nuts & seeds together with legumes over the course of a day fills in the gaps for a more complete amino-acid profile — they don’t have to be in the same meal. Some protein-rich partners:
Questions
- How many calories are in sunflower seeds?
- A 1 undetermined cup (140 g) serving of sunflower seeds has about 818 calories. Per 100 g, it has 584 calories — a very high calorie density.
- How much protein is in sunflower seeds?
- Sunflower seeds provides about 29 g of protein per 1 undetermined cup (140 g) serving, which is 58% of the Daily Value — an excellent source.
- What are the macros in sunflower seeds?
- Per serving, sunflower seeds has roughly 29 g protein, 28 g carbohydrate, and 72 g fat. By calories, that is 13% protein, 13% carbohydrate, and 74% fat.
- Is sunflower seeds high in protein?
- Sunflower seeds has a protein density of about 3.6 g per 100 kcal, and 13% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in sunflower seeds?
- Per 1 undetermined cup (140 g), sunflower seeds is a notable source of Vitamin E, Copper, Thiamin, Selenium, Manganese, and Vitamin B6. The label above lists the full micronutrient profile with % Daily Values.
Use it
More nuts & seeds
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 170562 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Sunflower seeds Nutrition Facts.” https://www.nutrifactshub.com/foods/sunflower-seeds