Calories in Sunflower seeds, plain, salted
Generic food Nuts and Seeds
Sunflower seeds, plain, salted contains 575 kcal per 100 g. A typical serving of 1 oz, in shell, yields (15 g) provides about 86 kcal.
Roughly 72% of its calories come from fat, with 15% 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 201% of the Daily Value for copper, 172% of the Daily Value for Vitamin E and 143% 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 | 575 kcal | |
| Total fat C | 49.2 g | 63% |
| Saturated fat C | 5.2 g | 26% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 462 mg | 20% |
| Total carbohydrates C | 23.8 g | 9% |
| Dietary fiber C | 11 g | 39% |
| Total sugars C | 2.7 g | |
| Protein C | 19.1 g | 38% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 1.4 mg | 2% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 25.8 mg | 172% |
| Vitamin K C | 2.7 µg | 2% |
| Thiamin (B1) C | 0.11 mg | 9% |
| Riboflavin (B2) C | 0.24 mg | 19% |
| Niacin (B3) C | 7 mg | 44% |
| Vitamin B6 C | 0.79 mg | 47% |
| Folate (B9) C | 234 µg | 59% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 54.4 mg | 10% |
| Calcium C | 70 mg | 5% |
| Iron C | 3.8 mg | 21% |
| Magnesium C | 127 mg | 30% |
| Phosphorus C | 1,140 mg | 91% |
| Potassium C | 840 mg | 18% |
| Zinc C | 5.2 mg | 48% |
| Copper C | 1.8 mg | 201% |
| Selenium C | 78.4 µg | 143% |
% 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 15%
- Fat 72%
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
- Protein19.1 gbelow the median for nuts and seeds (median 19.3 g)
- Fiber11 gin the top quarter of nuts and seeds (median 7.4 g)
- Sugars2.7 gin the lowest quarter of nuts and seeds (median 4.7 g)
- Fat49.2 gbelow the median for nuts and seeds (median 49.8 g)
- Saturated fat5.2 gbelow the median for nuts and seeds (median 6.8 g)
- Sodium462 mgin the top quarter of nuts and seeds (median 157 mg)
- Protein per 100 kcal3.3 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 | 9.4 g |
|---|---|
| Polyunsaturated fat C | 32.5 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 | 32.4 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 | 0.05 g |
| SFA 16:0 C | 2.8 g |
| SFA 18:0 C | 2.2 g |
| MUFA 18:1 C | 9.3 g |
| PUFA 18:3 C | 0.068 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.048 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.047 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 | 234 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, flavored | 567 | 18.4 g | 25.9 g | 47.6 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 |
|---|---|---|---|---|
| Almonds | 579 | 21.2 g | 21.6 g | 49.9 g |
| Mixed seeds | 580 | 22 g | 21.7 g | 49.6 g |
| Almonds, unroasted | 626 | 21.4 g | 20 g | 51.1 g |
| Almonds, NFS | 598 | 21 g | 21 g | 52.5 g |
| Almonds, flavored | 599 | 20.1 g | 20.1 g | 53.3 g |
| Almonds, salted | 601 | 20.1 g | 20.2 g | 53.4 g |
| Almonds, lightly salted | 604 | 20.2 g | 20.3 g | 53.7 g |
| Almond butter, creamy | 603 | 20.8 g | 21.2 g | 53 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 575 kcal. 1 oz, in shell, yields (15 g): about 86 kcal. 1 oz, without shell (28.4 g): about 163 kcal. 1 oz, NFS (28.4 g): about 163 kcal.
Is sunflower seeds high in protein?
Sunflower seeds contains 19.1 g of protein per 100 g (38% of the 50 g Daily Value), or 2.9 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 23.8 g of total carbohydrates per 100 g, including 11 g of fiber and 2.7 g of sugars.
How much fat is in sunflower seeds?
Sunflower seeds contains 49.2 g of fat per 100 g, of which 5.2 g is saturated (26% 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 (201% DV), Vitamin E (172% DV), selenium (143% DV), phosphorus (91% DV) and Folate (B9) (59% DV). The full list is in the vitamins and minerals table above.
How much sodium is in sunflower seeds?
100 g contains 462 mg of sodium, 20% 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 2707583. 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.