Sunflower seeds nutrition facts

Sunflower seeds (1 oz, 28.35 g) has 166 calories, 5.4 g protein, 2 g fiber, 13.7 g fat. It is an excellent source of vitamin E (66% DV), copper (59% DV), thiamin (35% DV) and a good source of phosphorus and folate.

Vitamin E 66% DV Copper 59% DV Thiamin 35% DV Manganese 32% DV Vitamin B6 22% DV

#2 of 12 nuts and seeds for thiamin #4 of 12 nuts and seeds for copper #2 of 12 nuts and seeds for vitamin B6 #10 of 12 nuts and seeds for manganese #11 of 12 nuts and seeds for monounsaturated fat #3 of 12 nuts and seeds for niacin

Nutrition Facts

Serving size1 oz (28 g)

Calories166

Total Fat 13.7g18%

Saturated Fat 1.3g6.3%

Cholesterol 0mg0%

Sodium 3mg0.1%

Total Carbohydrate 6.9g2.5%

Dietary Fiber 2g7.3%

Total Sugars 0.7g

Protein 5.4g11%

Vitamin D 0µg0%

Calcium 33mg2.5%

Iron 1.2mg6.9%

Potassium 186mg4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 12%
■ Fat 72%
■ Carbohydrate 16%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

-0.6

Inflammatory profile strongly anti-inflammatory

Lower is more anti-inflammatory. Percentile 18 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in sunflower seeds

Nutrient	Per 1 oz	% Daily Value
Macronutrients
Calories	166 kcal	8.3%
ProteinF	5.4 g	11%
Total fatF	13.7 g	18%
CarbohydrateF	6.9 g	2.5%
FiberF	2 g	7.3%
Sugars	0.7 g	no DV
Fats
Saturated fat	1.3 g	6.3%
Monounsaturated fat	5.3 g	no DV
Polyunsaturated fat	6.6 g	no DV
Omega-3 (ALA+EPA+DHA)	0.02 g	no DV
Omega-6 (linoleic)	6.53 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0.4 mg	0.4%
Thiamin (B1)	0.42 mg	35%
Riboflavin (B2)	0.1 mg	7.7%
Niacin (B3)	2.4 mg	15%
Pantothenic acid (B5)	0.32 mg	6.4%
Vitamin B6	0.38 mg	22%
Folate (DFE)	64 µg	16%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	1 µg	0.1%
Vitamin E	9.97 mg	66%
Vitamin D	0 µg	0%
Vitamin K	0 µg	0%
Choline	16 mg	2.8%
Minerals
Sodium	3 mg	0.1%
CalciumF	33 mg	2.5%
IronF	1.2 mg	6.9%
MagnesiumF	86 mg	20%
PhosphorusF	208 mg	17%
PotassiumF	186 mg	4%
ZincF	1.6 mg	14%
CopperF	0.53 mg	59%
ManganeseF	0.75 mg	32%
SeleniumF	5 µg	9.2%
Carotenoids
Beta-carotene	9 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	1 g	no DV
Amino acids
Tryptophan	0.099 g	no DV
Threonine	0.263 g	no DV
Isoleucine	0.323 g	no DV
Leucine	0.47 g	no DV
Lysine	0.266 g	no DV
Methionine	0.14 g	no DV
Phenylalanine	0.331 g	no DV
Valine	0.373 g	no DV
Histidine	0.179 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	584 kcal	29%
ProteinF	18.9 g	38%
Total fatF	48.4 g	62%
CarbohydrateF	24.5 g	8.9%
FiberF	7.2 g	26%
Sugars	2.6 g	no DV
Fats
Saturated fat	4.5 g	22%
Monounsaturated fat	18.5 g	no DV
Polyunsaturated fat	23.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.07 g	no DV
Omega-6 (linoleic)	23.05 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	1.4 mg	1.6%
Thiamin (B1)	1.48 mg	123%
Riboflavin (B2)	0.35 mg	27%
Niacin (B3)	8.3 mg	52%
Pantothenic acid (B5)	1.13 mg	23%
Vitamin B6	1.34 mg	79%
Folate (DFE)	227 µg	57%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	3 µg	0.3%
Vitamin E	35.17 mg	234%
Vitamin D	0 µg	0%
Vitamin K	0 µg	0%
Choline	55 mg	10%
Minerals
Sodium	9 mg	0.4%
CalciumF	116 mg	8.9%
IronF	4.4 mg	24%
MagnesiumF	302 mg	72%
PhosphorusF	732 mg	59%
PotassiumF	657 mg	14%
ZincF	5.6 mg	51%
CopperF	1.88 mg	208%
ManganeseF	2.63 mg	114%
SeleniumF	17.8 µg	32%
Carotenoids
Beta-carotene	30 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	5 g	no DV
Amino acids
Tryptophan	0.348 g	no DV
Threonine	0.928 g	no DV
Isoleucine	1.139 g	no DV
Leucine	1.659 g	no DV
Lysine	0.937 g	no DV
Methionine	0.494 g	no DV
Phenylalanine	1.169 g	no DV
Valine	1.315 g	no DV
Histidine	0.632 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #170562 ("Seeds, sunflower seed kernels, dried"), Foundation Foods #2515381.

Compare sunflower seeds with…

Pumpkin seeds vs Sunflower seeds

Frequently asked questions

How many calories are in sunflower seeds?

Sunflower seeds has 166 calories per 1 oz (28.35 g), or 584 calories per 100 g, according to USDA FoodData Central.

How much protein is in sunflower seeds?

5.4 g of protein per 1 oz, which is 11% of the 50 g Daily Value.

What is sunflower seeds rich in?

Per serving, sunflower seeds is richest in Vitamin E at 66% of the Daily Value, Copper (59%), Thiamin (B1) (35%), Manganese (32%).

Is sunflower seeds healthy?

By nutrient density, sunflower seeds scores 67 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is strongly anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More nuts and seeds

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.