Sunflower seed Seeds Calories and Nutrition Facts

Seeds, sunflower seed, kernel, raw nutrition facts

The table below shows the complete nutritional profile for seeds, sunflower seed, kernel, raw per 100 g (the laboratory analytical standard), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from fat, and it is high in protein (18.9 g per 100 g), a good source of fibre.

*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.

Sunflower seed Seeds calories by weight: ounces, pounds and grams

USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 6.09 kcal per gram (high energy density), energy dense: small portions carry a lot of calories, so measuring rather than eyeballing makes a real difference.

How sunflower seed seeds compares to other nuts & seeds

Against the 19 nuts & seeds in this database, sunflower seed seeds ranks 7th lowest in calories and 9th highest in protein. The category averages 616 kcal per 100 g, so this one is 1% below it. The lightest option in the category is flour, chestnut at 385 kcal per 100 g, and the protein leader is seeds, pumpkin seeds (pepitas), raw at 29.9 g per 100 g.

Portion planning with sunflower seed seeds

• 100 calories comes to about 16 g (0.6 oz).
• 20 g of protein takes about 106 g, bringing 646 kcal with it — that is 3.1 g of protein per 100 calories.
• Fibre density is 1.2 g per 100 calories, covering 26% of the daily fibre target per 100 g.
• Macro split by calories: 16% carbs, 12% protein, 72% fat.

Nutrient screening detail

The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:

• High protein — 18.9 g per 100 g (≥ 20% DV)
• High fibre — 7.2 g per 100 g (≥ 20% DV)
• Low saturated fat — 0 g per 100 g (≤ 1 g)
• Sodium free — 0 mg per 100 g (< 5 mg)
• Sugar free — 0 g total sugars per 100 g (< 0.5 g)

Track sunflower seed seeds for free

Add sunflower seed seeds to your day in the free calorie tracker — pick your serving, and the calories and macros are logged instantly. No account, no paywall. To plan how much you should eat, try the calorie calculator or macro calculator.