Sunflower seeds: Nutrition Facts
Sunflower seeds are the edible kernels of the sunflower plant, commonly eaten as a snack or added to baked goods and salads. The USDA SR Legacy entry below describes the dried kernel form, which is high in fat and provides moderate protein and fiber.
| Energy (kcal) | Protein (g) | Carb (g) | Fiber (g) | Fat (g) |
|---|---|---|---|---|
| 584 | 20.8 | 20.0 | 8.6 | 51.5 |
Percent Daily Value by serving
| Serving | Energy (kcal) | Protein (g) | Carb (g) | Fiber (g) | Fat (g) |
|---|---|---|---|---|---|
| 100 g | 584 (29%) | 20.8 (42%) | 20.0 (7%) | 8.6 (31%) | 51.5 (66%) |
| 1 cup kernels (140 g) | 818 (41%) | 29.1 (58%) | 28.0 (10%) | 12.0 (43%) | 72.0 (92%) |
| 1 cup with hulls, edible yield (46 g) | 269 (13%) | 9.6 (19%) | 9.2 (3%) | 4.0 (14%) | 23.7 (30%) |
Percent Daily Value shows how much a nutrient in one serving contributes to a daily diet, based on the United States Food and Drug Administration reference intake of 2,000 calories a day. The FDA notes that 2,000 calories a day is used for general nutrition advice and that individual needs vary. The values below are calculated from the USDA macros for this food. FDA Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9), accessed 2026-06-05.
| Serving | Amount | % Daily Value |
|---|---|---|
| Energy (kcal) | 584 | 29% |
| Protein (g) | 20.8 | 42% |
| Carb (g) | 20.0 | 7% |
| Fiber (g) | 8.6 | 31% |
| Fat (g) | 51.5 | 66% |
How much protein in Sunflower seeds?
Sunflower seeds, dried, kernels, contains 20.8 g of protein per 100 g, per the USDA FoodData Central entry cited below. A typical 1 cup kernels (140 g) serving therefore provides about 29.1 g of protein.
How many calories in Sunflower seeds?
Sunflower seeds, dried, kernels, supplies about 584 kcal per 100 g. A 1 cup kernels (140 g) serving works out to roughly 818 kcal.
Common serving sizes
- 1 cup kernels (140 g): 818 kcal, 29.1 g protein, 72.0 g fat
- 1 cup with hulls, edible yield (46 g): 269 kcal, 9.6 g protein, 23.7 g fat
Related guides
Source: USDA FoodData Central, fdcId 170562, accessed 2026-05-29
References
- Seeds, sunflower seed kernels, dried - USDA FoodData Central. USDA FoodData Central. Accessed 2026-05-29.
Last reviewed: 2026-05-29