Sunflower Seeds
Packaged product Nuts and Seeds coles
Sunflower Seeds contains 633 kcal per 100 g. A serving, 1 serving, 30 g (30 g) provides about 190 kcal.
Roughly 80% of its calories come from fat, with 14% from protein and 6% from carbohydrates (estimated with general energy factors).
That is close to the median for nuts and seeds on FoodFactly (603 kcal per 100 g).
100 g provides 282% of the Daily Value for Vitamin E, 167% of the Daily Value for copper and 165% of the Daily Value for Thiamin (B1).
The values are as declared on the product label and entered by Open Food Facts contributors.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 633 kcal | |
| Total fat L | 55.5 g | 71% |
| Saturated fat L | 6.2 g | 31% |
| Cholesterol L | 0 mg | 0% |
| Sodium L | 5.5 mg | 0.2% |
| Total carbohydrates L | 10.1 g | 4% |
| Dietary fiber L | 6.4 g | 23% |
| Total sugars L | 2.6 g | |
| Added sugars L | 0 g | 0% |
| Protein L | 21.3 g | 43% |
| Vitamin A L | 0 µg | 0% |
| Vitamin C L | 1.4 mg | 2% |
| Vitamin D L | 0 µg | 0% |
| Vitamin E L | 42.3 mg | 282% |
| Thiamin (B1) L | 2 mg | 165% |
| Riboflavin (B2) L | 0.16 mg | 12% |
| Niacin (B3) L | 4.8 mg | 30% |
| Pantothenic acid (B5) L | 0.83 mg | 17% |
| Vitamin B6 L | 1.2 mg | 73% |
| Folate (B9) L | 254 µg | 64% |
| Vitamin B12 L | 0 µg | 0% |
| Calcium L | 86.5 mg | 7% |
| Iron L | 4.9 mg | 27% |
| Magnesium L | 364 mg | 87% |
| Phosphorus L | 477 mg | 38% |
| Potassium L | 578 mg | 12% |
| Zinc L | 3.8 mg | 35% |
| Copper L | 1.5 mg | 167% |
| Manganese L | 2 mg | 85% |
| Selenium L | 8.4 µg | 15% |
| Iodine L | 5 µg | 3% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 14%
- Carbohydrates 6%
- Fat 80%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein21.3 gin the top quarter of nuts and seeds (median 18 g)
- Fiber6.4 gbelow the median for nuts and seeds (median 7.1 g)
- Sugars2.6 gin the lowest quarter of nuts and seeds (median 4.9 g)
- Fat55.5 gin the top quarter of nuts and seeds (median 49.7 g)
- Saturated fat6.2 gabove the median for nuts and seeds (median 6 g)
- Sodium5.5 mgbelow the median for nuts and seeds (median 67 mg)
- Protein per 100 kcal3.4 gprotein density, useful for comparing foods with different calorie levels
- Water3.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Sugars and starch (1)
| Starch L | 3.8 g |
|---|
Carotenoids (1)
| Beta-carotene L | 30 µg |
|---|
Other components (2)
| Water L | 3.4 g |
|---|---|
| Alcohol L | 0 g |
Product details
Ingredients
Sunflower Seeds (100%).
As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.
Similar products
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mixed Nuts iLove Snacks | 633 | 23.7 g | 12 g | 52.7 g |
| Almendra Natural Nuthos | 633 | 20 g | 23.3 g | 50 g |
| Munsbit Ikea | 633 | 20 g | 30 g | 46.7 g |
| Seeds & nuts Marks & Spencer | 633 | 25.8 g | 8.4 g | 53.4 g |
| Roasted & Salted Fancy Mixed Nuts Trader Joe's | 633 | 20 g | 23.3 g | 50 g |
| Mixed nuts Coop | 633 | 17 g | 9.1 g | 57 g |
| Deluxe Roasted & Salted mixed nuts the Snack Artist | 633 | 16.7 g | 20 g | 56.7 g |
| Baked Cocktail Nuts Tong Garden | 633 | 23.3 g | 23.3 g | 50 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Source of the nutrition information
- Open Food Facts, record 9310645213569. License: ODbL 1.0 (Open Food Facts). Source record dated February 18, 2026. Imported November 7, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
Product data from Open Food Facts, made available under the Open Database License. Values are as declared on the label; labels can change over time, so check the package you have.
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.