Calories in Sunflower seeds, flavored
Generic food Nuts and Seeds
Sunflower seeds, flavored contains 567 kcal per 100 g. A typical serving of 1 oz, in shell, yields (15 g) provides about 85 kcal.
Roughly 71% of its calories come from fat, with 17% from carbohydrates and 12% from protein (estimated with general energy factors).
That is close to the median for nuts and seeds on FoodFactly (587 kcal per 100 g).
100 g provides 194% of the Daily Value for copper, 166% of the Daily Value for Vitamin E and 138% of the Daily Value for selenium.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 567 kcal | |
| Total fat C | 47.6 g | 61% |
| Saturated fat C | 5 g | 25% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 612 mg | 27% |
| Total carbohydrates C | 25.9 g | 9% |
| Dietary fiber C | 10.6 g | 38% |
| Total sugars C | 5.6 g | |
| Protein C | 18.4 g | 37% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 1.3 mg | 1% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 24.9 mg | 166% |
| Vitamin K C | 2.6 µg | 2% |
| Thiamin (B1) C | 0.1 mg | 8% |
| Riboflavin (B2) C | 0.24 mg | 18% |
| Niacin (B3) C | 6.7 mg | 42% |
| Vitamin B6 C | 0.77 mg | 45% |
| Folate (B9) C | 226 µg | 57% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 52.6 mg | 10% |
| Calcium C | 68 mg | 5% |
| Iron C | 3.6 mg | 20% |
| Magnesium C | 123 mg | 29% |
| Phosphorus C | 1,100 mg | 88% |
| Potassium C | 812 mg | 17% |
| Zinc C | 5.1 mg | 46% |
| Copper C | 1.8 mg | 194% |
| Selenium C | 75.7 µg | 138% |
% 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 12%
- Carbohydrates 17%
- Fat 71%
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
- Protein18.4 gbelow the median for nuts and seeds (median 19.3 g)
- Fiber10.6 gin the top quarter of nuts and seeds (median 7.4 g)
- Sugars5.6 gabove the median for nuts and seeds (median 4.7 g)
- Fat47.6 gbelow the median for nuts and seeds (median 49.8 g)
- Saturated fat5 gin the lowest quarter of nuts and seeds (median 6.8 g)
- Sodium612 mgin the top quarter of nuts and seeds (median 157 mg)
- Protein per 100 kcal3.2 gprotein density, useful for comparing foods with different calorie levels
- Water1.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 9.1 g |
|---|---|
| Polyunsaturated fat C | 31.4 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 31.3 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.049 g |
| SFA 16:0 C | 2.7 g |
| SFA 18:0 C | 2.1 g |
| MUFA 18:1 C | 9 g |
| PUFA 18:3 C | 0.066 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.047 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.046 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 5 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 1.2 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 226 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Sunflower seeds
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sunflower seeds, plain, unsalted | 582 | 19.3 g | 24.1 g | 49.8 g |
| Sunflower seeds, plain, salted | 575 | 19.1 g | 23.8 g | 49.2 g |
| Sunflower seeds, NFS | 582 | 19.3 g | 24.1 g | 49.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pistachio nuts, salted | 576 | 20.2 g | 27.2 g | 47 g |
| Pistachio nuts, lightly salted | 579 | 20.3 g | 27.3 g | 47.2 g |
| Pistachio nuts, unsalted | 582 | 20.4 g | 27.4 g | 47.4 g |
| Pistachio nuts, NFS | 572 | 21 g | 28.3 g | 45.8 g |
| Almonds | 579 | 21.2 g | 21.6 g | 49.9 g |
| Mixed seeds | 580 | 22 g | 21.7 g | 49.6 g |
| Almonds, NFS | 598 | 21 g | 21 g | 52.5 g |
| Almonds, unroasted | 626 | 21.4 g | 20 g | 51.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in sunflower seeds?
100 g of sunflower seeds has 567 kcal. 1 oz, in shell, yields (15 g): about 85 kcal. 1 oz, NFS (28.4 g): about 161 kcal. 1 oz, without shell (28.4 g): about 161 kcal.
Is sunflower seeds high in protein?
Sunflower seeds contains 18.4 g of protein per 100 g (37% of the 50 g Daily Value), or 2.8 g in 1 oz, in shell, yields (15 g). About 12% of its calories come from protein. Compared with other nuts and seeds, that is below the median (median 19.3 g).
How many carbs are in sunflower seeds?
Sunflower seeds has 25.9 g of total carbohydrates per 100 g, including 10.6 g of fiber and 5.6 g of sugars.
How much fat is in sunflower seeds?
Sunflower seeds contains 47.6 g of fat per 100 g, of which 5 g is saturated (25% of the Daily Value).
What vitamins and minerals does sunflower seeds contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (194% DV), Vitamin E (166% DV), selenium (138% DV), phosphorus (88% DV) and Folate (B9) (57% DV). The full list is in the vitamins and minerals table above.
How much sodium is in sunflower seeds?
100 g contains 612 mg of sodium, 27% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707584. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.