Sunflower Seeds calories & macros
584 calories per 100 g · 164 calories per 1 oz (28 g). Sunflower Seeds (kernels, dried).
Sunflower kernels carry 20.8 g of protein per 100 g, putting them among the highest-protein seeds, alongside 8.6 g of fiber and an exceptional amount of vitamin E. An ounce is 164 calories. Eaten in the shell they are self-limiting — the cracking slows you down — but shelled kernels sprinkled by the handful add up as fast as any nut.
Full nutrition facts
| Nutrient | Per 100 g | Per 1 oz (28 g) |
|---|---|---|
| Calories | 584 | 164 |
| Protein | 20.8 g | 5.8 g |
| Carbohydrate | 20 g | 5.6 g |
| Fat | 51.5 g | 14.4 g |
| Fiber | 8.6 g | 2.4 g |
| Sugar | 2.6 g | 0.7 g |
Source: USDA FoodData Central (Seeds, sunflower seed kernels, dried). Values are for the edible portion and vary with variety, ripeness, and preparation.
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Frequently asked
How many calories in sunflower seeds?
About 584 calories per 100 g of shelled kernels, or roughly 164 per ounce (28 g). In-shell seeds weigh more for the same edible amount.
Are sunflower seeds a good source of protein?
For a seed, yes — about 5.8 g per ounce. They work best as a protein and healthy-fat topping for salads and yogurt rather than as a main protein source.