At a glance
- 5.9 g protein and 171 calories per 1 oz (28 g).
- 3.4 g protein per 100 calories: #358 of 536 foods in our USDA list, #16 of 33 in nuts & seeds.
- 2.9 g fiber and 149 mg sodium per serving.
What is sunflower seeds like to eat?
Sunflower seeds are small, mild seeds sold in the shell or as kernels, raw or roasted. Kernels go over salads, into trail mix and baked goods, and they are a common nut-free swap.
How can you eat more sunflower seeds?
Try this
Sprinkle over a saladMix into trail mix with raisinsAdd to granola or muffinsStir into yogurt for crunchIs sunflower seeds good on a GLP-1?
Seeds are small, so a spoonful over yogurt or salad is an easy way to keep the portion light. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does sunflower seeds compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Sunflower seeds | 1 oz | 5.9 g | 171 | 3.4 g |
| Pumpkin seeds | 1 oz | 8.4 g | 144 | 5.8 g |
| Sesame seeds | 1 tbsp | 1.6 g | 52 | 3.1 g |
| Hemp seeds | 3 tbsp | 9.5 g | 166 | 5.7 g |
Close to sunflower seeds per calorie: corn (3.5 g), bread (3.5 g), almond butter (3.4 g), hummus (3.2 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Choose unsalted kernels if you want to limit sodium, and store them in a cool place so they stay fresh.
What's the full nutrition for sunflower seeds?
| Nutrient | Per 1 oz (28 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 171 | 612 | |
| Protein | 5.9 g | 21 g | 12% |
| Fat | 15.7 g | 56.1 g | |
| Saturated fat | 1.5 g | 5.4 g | 8% |
| Carbohydrate | 4.8 g | 17.1 g | |
| Fiber | 2.9 g | 10.3 g | 10% |
| Sugar | 0.9 g | 3.1 g | |
| Sodium | 149 mg | 532 mg | 6% |
| Calcium | 22 mg | 78 mg | 2% |
| Iron | 1.5 mg | 5.21 mg | 8% |
| Vitamin B12 | Not listed | Not listed | |
| Vitamin D | Not listed | Not listed |
USDA FoodData Central, Foundation: "Seeds, sunflower seed kernels, dry roasted, with salt added". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
