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Nuts & Seeds
Sunflower Seeds
584 kcal per 100g
Nutrition Facts
Serving size: 100g
Calories584
per serving
Total Fat51.5g
Total Carbohydrate20g
Dietary Fiber8.6g
Total Sugars2.6g
Protein20.8g
Sodium9mg
Health Info
Sunflower seeds are an outstanding source of vitamin E — a single ounce covers much of the day's need — plus magnesium, selenium and plant protein. They are a common nut-free alternative for spreads and toppings.
Macros per 100g
584kcal
Calories
20.8g
Protein
20g
Carbs
51.5g
Fat
Values per 100 g are based on recognised nutrition reference data. Last reviewed: June 2026. View sources
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Frequently Asked Questions
- How many calories are in Sunflower Seeds?
- Sunflower Seeds has 584 kcal per 100 g. A typical 28 g serving contains about 164 kcal.
- How much protein is in Sunflower Seeds?
- Sunflower Seeds provides 20.8 g of protein per 100 g.
- How many carbs are in Sunflower Seeds?
- Sunflower Seeds contains 20 g of carbohydrates per 100 g, of which 2.6 g is sugar.
- How much fat is in Sunflower Seeds?
- Sunflower Seeds contains 51.5 g of fat per 100 g. It also provides 8.6 g of fiber per 100 g.
- Is Sunflower Seeds good for weight loss?
- Sunflower Seeds is calorie-dense at 584 kcal per 100 g, so keep portion sizes in check when losing weight. Its 20.8 g of protein per 100 g also helps with satiety.