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Food · Nut and Seed Products

Sunflower seeds nutrition facts

A typical portion of sunflower seeds (1 oz, without shell; 28.35 g, flavored) has 160 calories and 5g of protein (USDA FoodData Central). USDA lists 5 descriptions of it: per 100 g they range from 567 calories (flavored) to 582 (plain, unsalted).

Nutrition Facts

Serving size1 oz, without shell (28.35g)
Amount per serving
Calories160
% Daily Value*
Total Fat 13g17%
Saturated Fat 1.5g7%
Trans Fat not declared
Cholesterol 0mg0%
Sodium 170mg8%
Total Carbohydrate 7g3%
Dietary Fiber 3g11%
Total Sugars 2g
Includes Added Sugars not declared
Protein 5g10%
Vitamin D 0mcg0%
Calcium 20mg1%
Iron 1mg6%
Potassium 230mg5%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Sunflower seeds, flavored, scaled to the portion. Check the USDA record.

Protein per 100 g
18.5g
more than 69% of 8,218 USDA reference foods
Calories per 100 g
567
more than 96% of reference foods
Sodium per 100 g
612mg
more than 87% of reference foods

1 oz, without shell weighs 28.35 g in USDA's record for Sunflower seeds, flavored (FDC 2707584).

Where the calories come from: 17% carbohydrate, 71% fat and 12% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Copper0.5 mg in 1 oz, without shell (28.35 g), 55% of the Daily Value
  • Vitamin E7.1 mg in 1 oz, without shell (28.35 g), 47% of the Daily Value
  • Selenium21 µg in 1 oz, without shell (28.35 g), 39% of the Daily Value
  • Phosphorus313 mg in 1 oz, without shell (28.35 g), 25% of the Daily Value
  • Folate64 µg DFE in 1 oz, without shell (28.35 g), 16% of the Daily Value
  • Zinc1.4 mg in 1 oz, without shell (28.35 g), 13% of the Daily Value
  • Vitamin B60.2 mg in 1 oz, without shell (28.35 g), 13% of the Daily Value
  • Niacin1.9 mg in 1 oz, without shell (28.35 g), 12% of the Daily Value

Source: USDA FoodData Central (FDC 2707584), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of sunflower seeds USDA describes

Unsalted has the most calories per 100 g (582); the fewest: Flavored (567)

Calories per 100 g by USDA description of sunflower seedsFlavored567Unsalted582Salted575Kernel, raw571Calories per 100 g by USDA description of sunflower seedsFlavored567Unsalted582Salted575Kernel, raw571Calories per 100 g by USDA description of sunflower seedsFlavored567Unsalted582Salted575Kernel, raw571Calories per 100 g by USDA description of sunflower seedsFlavored567Unsalted582Salted575Kernel, raw571Calories per 100 g by USDA description of sunflower seedsFlavored567Unsalted582Salted575Kernel, raw571Calories per 100 g by USDA description of sunflower seedsFlavored567Unsalted582Salted575Kernel, raw571Calories per 100 g by USDA description of sunflower seedsFlavored567Unsalted582Salted575Kernel, raw571Calories per 100 g by USDA description of sunflower seedsFlavored567Unsalted582Salted575Kernel, raw571Calories per 100 g by USDA description of sunflower seedsFlavored567Unsalted582Salted575Kernel, raw571
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 5 USDA descriptions of sunflower seeds, per 100 g
USDA descriptionCaloriesProteinFatSodium
Sunflower seeds, flavored56718.5 g47.6 g612 mg
Sunflower seeds, plain, unsaltedSame values: Sunflower seeds, NFS58219.3 g49.8 g3 mg
Sunflower seeds, plain, salted57519.1 g49.2 g462 mg
Seeds, sunflower seed, kernel, raw57118.9 g48.4 g0 mg

Every nutrient in this record (65)

The portion is 1 oz, without shell (28.35 g); % DV is for that portion.

Energy, macronutrients and sugars (12)
NutrientPer portionPer 100 g% DV
Protein5.23 g18.4 g10%
Total lipid (fat)13.5 g47.6 g17%
Carbohydrate, by difference7.35 g25.9 g3%
Energy161 kcal567 kcal
Alcohol, ethyl0 g0 g
Water0.33 g1.15 g
Total Sugars1.57 g5.55 g
Fiber, total dietary3.01 g10.6 g11%
Cholesterol0 mg0 mg0%
Fatty acids, total saturated1.41 g4.98 g7%
Fatty acids, total monounsaturated2.57 g9.07 g
Fatty acids, total polyunsaturated8.90 g31.4 g
Minerals (9)
NutrientPer portionPer 100 g% DV
Calcium, Ca19.3 mg68.0 mg1%
Iron, Fe1.03 mg3.63 mg6%
Magnesium, Mg34.9 mg123 mg8%
Phosphorus, P313 mg1,103 mg25%
Potassium, K230 mg812 mg5%
Sodium, Na174 mg612 mg8%
Zinc, Zn1.43 mg5.05 mg13%
Copper, Cu0.50 mg1.75 mg55%
Selenium, Se21.5 µg75.7 µg39%
Vitamins (23)
NutrientPer portionPer 100 g% DV
Retinol0 µg0 µg
Vitamin A, RAE0 µg0 µg0%
Carotene, beta1.42 µg5.00 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)7.06 mg24.9 mg47%
Vitamin D (D2 + D3)0 µg0 µg0%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin0 µg0 µg
Vitamin C, total ascorbic acid0.37 mg1.30 mg0%
Thiamin0.029 mg0.10 mg2%
Riboflavin0.067 mg0.23 mg5%
Niacin1.91 mg6.72 mg12%
Vitamin B-60.22 mg0.77 mg13%
Folate, total64.1 µg226 µg
Vitamin B-120 µg0 µg0%
Choline, total14.9 mg52.6 mg3%
Vitamin K (phylloquinone)0.74 µg2.60 µg1%
Folic acid0 µg0 µg
Folate, food64.1 µg226 µg
Folate, DFE64.1 µg226 µg16%
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Fatty acids (19)
NutrientPer portionPer 100 g% DV
SFA 4:00 g0 g
SFA 6:00 g0 g
SFA 8:00 g0 g
SFA 10:00 g0 g
SFA 12:00 g0 g
SFA 14:00.014 g0.049 g
SFA 16:00.76 g2.68 g
SFA 18:00.60 g2.11 g
MUFA 18:12.54 g8.97 g
PUFA 18:28.87 g31.3 g
PUFA 18:30.019 g0.066 g
PUFA 20:40 g0 g
PUFA 22:6 n-3 (DHA)0 g0 g
MUFA 16:10.013 g0.047 g
PUFA 18:40 g0 g
MUFA 20:10.013 g0.046 g
PUFA 20:5 n-3 (EPA)0 g0 g
MUFA 22:10 g0 g
PUFA 22:5 n-3 (DPA)0 g0 g

Source: USDA FoodData Central, FDC 2707584: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in sunflower seeds?

160 in 1 oz, without shell (28.35 g) of flavored; 567 to 582 per 100 g across USDA's descriptions.

How much protein is in sunflower seeds?

5g in 1 oz, without shell; 18.5 g per 100 g.

How much sodium is in sunflower seeds?

170mg in 1 oz, without shell; 612 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov