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 (604 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 17.9 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 4.8 g)
- Fat55.5 gin the top quarter of nuts and seeds (median 50 g)
- Saturated fat6.2 gabove the median for nuts and seeds (median 6 g)
- Sodium5.5 mgbelow the median for nuts and seeds (median 84 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 |
| 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 |
| Munsbit Ikea | 633 | 20 g | 30 g | 46.7 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.
Frequently asked questions
How many calories are in Sunflower Seeds?
100 g of Sunflower Seeds has 633 kcal. Serving, 1 serving, 30 g (30 g): about 190 kcal.
Is Sunflower Seeds high in protein?
Sunflower Seeds contains 21.3 g of protein per 100 g (43% of the 50 g Daily Value), or 6.4 g in serving, 1 serving, 30 g (30 g). About 14% of its calories come from protein. Compared with other nuts and seeds, that is among the highest quarter (median 17.9 g).
How many carbs are in Sunflower Seeds?
Sunflower Seeds has 10.1 g of total carbohydrates per 100 g, including 6.4 g of fiber and 2.6 g of sugars. Label conventions differ: in the EU and some other regions carbohydrates are declared without fiber.
How much fat is in Sunflower Seeds?
Sunflower Seeds contains 55.5 g of fat per 100 g, of which 6.2 g is saturated (31% 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 Vitamin E (282% DV), copper (167% DV), Thiamin (B1) (165% DV), magnesium (87% DV) and manganese (85% DV). The full list is in the vitamins and minerals table above.
How much sodium is in Sunflower Seeds?
100 g contains 5.5 mg of sodium, 0.2% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From Open Food Facts, record dated February 18, 2026. FoodFactly last checked it on November 7, 2026. Each value above shows whether it was measured, calculated or taken from a label.
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.