Sunflower seeds calories and nutrition facts

Per 100 g: 584 kcal — 21 g protein, 51 g fat and 20 g carbs.

Sunflower seeds are rich in vitamin E, copper and thiamin, and at about 584 kcal per 100 g they’re no lighter than nuts. In Spain and Eastern Europe people crack them out of the shell by the bagful; weigh only the kernels, since the shells make up much of the bag. Sprinkled over salads and bread dough, they add up faster than you’d think.

Source of protein
High in fibre
Very low salt
High in vitamin E

Nutrition per 100 g

Updated: 15 October 2026

Protein 13%
Fat 74%
Carbs 13%

In everyday portions

Typical serving · 30 g 175 kcal
100 kcal is 17 g this much of it gives 100 kcal
20 g of protein is 95 g this much to eat for 20 g of protein
Energy density High 5.8 kcal per gram: the lower it is, the more food you get for the same calories

All the variants

How the calories and macros change with the variety and the cooking. Values per 100 g.

Variant	Kcal	Protein	Fat	Carbs
Raw	584	21	51	20
Roasted	582	19.3	49.8	13
Roasted and salted	582	19.3	49.8	15.1

Nutrition per 100 g

The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).

Variant of the food Raw Roasted Roasted and salted

Raw

Energy and macros

Energy 584 kcal 29%
Protein 21 g 42%
Fat 51 g 73%
Carbs including fibre 20 g 8%
Fibre 8.6 g
Salt 0.02 g <1%

Where the calories come from

Protein 13%
Fat 74%
Carbs 13%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

Vitamin A 3 µg <1%
Vitamin D 0 µg 0%
Vitamin E 35.2 mg 293%
Vitamin K 0 µg 0%
Vitamin C 1.4 mg 2%
Vitamin B1 (thiamin) 1.5 mg 135%
Vitamin B2 (riboflavin) 0.355 mg 25%
Vitamin B3 (niacin) 8.3 mg 52%
Vitamin B5 (pantothenic acid) 1.1 mg 19%
Vitamin B6 1.3 mg 96%
Folate (B9) 227 µg 114%
Vitamin B12 0 µg 0%
Choline 55.1 mg

Minerals

Potassium 645 mg 32%
Calcium 78 mg 10%
Phosphorus 660 mg 94%
Magnesium 325 mg 87%
Iron 5.2 mg 38%
Zinc 5 mg 50%
Copper 1.8 mg 180%
Manganese 1.9 mg 98%
Selenium 53 µg 96%
Iodine 4 µg 3%
Sodium 9 mg <1%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

Source of protein
High in fibre
Very low salt
High in vitamin E
High in copper
High in vitamin B1
High in folate
High in manganese
High in selenium
High in vitamin B6
High in phosphorus
High in magnesium
High in vitamin B3
High in zinc
High in iron
High in potassium
Source of vitamin B2
Source of vitamin B5

Roasted

Energy and macros

Energy 582 kcal 29%
Protein 19.3 g 39%
Fat 49.8 g 71%
Carbs available, without fibre 13 g 5%
Fibre 11.1 g
Salt <0.01 g <1%

Where the calories come from

Protein 13%
Fat 78%
Carbs 9%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

Vitamin A 0 µg 0%
Vitamin D 0 µg 0%
Vitamin E 26.1 mg 218%
Vitamin K 2.7 µg 4%
Vitamin C 1.4 mg 2%
Vitamin B1 (thiamin) 0.106 mg 10%
Vitamin B2 (riboflavin) 0.246 mg 18%
Vitamin B3 (niacin) 7 mg 44%
Vitamin B5 (pantothenic acid) 7 mg 117%
Vitamin B6 0.804 mg 57%
Folate (B9) 237 µg 118%
Vitamin B12 0 µg 0%
Choline 55.1 mg

Minerals

Potassium 850 mg 42%
Calcium 70 mg 9%
Phosphorus 1,155 mg 165%
Magnesium 129 mg 34%
Iron 3.8 mg 27%
Zinc 5.3 mg 53%
Copper 1.8 mg 183%
Manganese 2.1 mg 106%
Selenium 79.3 µg 144%
Iodine 4 µg 3%
Sodium 3 mg <1%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

Source of protein
High in fibre
Salt-free
High in vitamin E
High in copper
High in phosphorus
High in selenium
High in folate
High in vitamin B5
High in manganese
High in vitamin B6
High in zinc
High in vitamin B3
High in potassium
High in magnesium
Source of iron
Source of vitamin B2

Roasted and salted

Energy and macros

Energy 582 kcal 29%
Protein 19.3 g 39%
Fat 49.8 g 71%
Carbs available, without fibre 15.1 g 6%
Fibre 9 g
Salt 1.6 g 27%

Where the calories come from

Protein 13%
Fat 77%
Carbs 10%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

Vitamin A 0 µg 0%
Vitamin D 0 µg 0%
Vitamin E 26.1 mg 218%
Vitamin K 2.7 µg 4%
Vitamin C 1.4 mg 2%
Vitamin B1 (thiamin) 0.106 mg 10%
Vitamin B2 (riboflavin) 0.246 mg 18%
Vitamin B3 (niacin) 7 mg 44%
Vitamin B5 (pantothenic acid) 7 mg 117%
Vitamin B6 0.804 mg 57%
Folate (B9) 237 µg 118%
Vitamin B12 0 µg 0%
Choline 55.1 mg

Minerals

Potassium 850 mg 42%
Calcium 70 mg 9%
Phosphorus 1,155 mg 165%
Magnesium 129 mg 34%
Iron 3.8 mg 27%
Zinc 5.3 mg 53%
Copper 1.8 mg 183%
Manganese 2.1 mg 106%
Selenium 79.3 µg 144%
Iodine no data
Sodium 655 mg 27%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

Source of protein
High in fibre
High in vitamin E
High in copper
High in phosphorus
High in selenium
High in folate
High in vitamin B5
High in manganese
High in vitamin B6
High in zinc
High in vitamin B3
High in potassium
High in magnesium
Source of iron
Source of vitamin B2

Nuts and seeds

Among nuts and seeds

The category in the 17 Fit catalog: 51 foods. Compared per 100 g.

More protein than 72% of nuts and seeds.
More vitamin E than 97% of nuts and seeds.
More copper than 82% of nuts and seeds.
More vitamin B1 than 96% of nuts and seeds.
More folate than 90% of nuts and seeds.

Similar in composition

The foods with the nearest calories and macros.

The whole table: Nuts and seeds

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Where these numbers come from

Calories and macros: 17 Fit’s reference values, the same as in the app.

Vitamins and minerals: USDA FoodData Central (SR Legacy, USA).

Carbs are given including fibre.

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