Sunflower Seeds
Packaged product Snacks GIANTS
Sunflower Seeds contains 633 kcal per 100 g. A serving, 30 g, 30 g (30 g) provides about 190 kcal.
Roughly 72% of its calories come from fat, with 17% from protein and 11% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in snacks on FoodFactly, where the median is 458 kcal per 100 g across 43,261 products.
100 g provides 55,000% of the Daily Value for Folate (B9), 27,778% of the Daily Value for iron and 166% of the Daily Value for copper.
The values are label data submitted by the manufacturer to USDA FoodData Central.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 633 kcal | |
| Total fat L | 50 g | 64% |
| Saturated fat L | 5 g | 25% |
| Trans fat L | 0 g | |
| Cholesterol L | 0 mg | 0% |
| Sodium L | 450 mg | 20% |
| Total carbohydrates L | 16.7 g | 6% |
| Dietary fiber L | 13.3 g | 48% |
| Total sugars L | 0 g | |
| Added sugars L | 0 g | 0% |
| Protein L | 26.7 g | 53% |
| Vitamin A L | 0 µg | 0% |
| Vitamin C L | 1.4 mg | 2% |
| Vitamin D L | 0 µg | 0% |
| Vitamin E L | 22 mg | 147% |
| Thiamin (B1) L | 2 mg | 164% |
| 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 | 220,000 µg | 55,000% |
| Vitamin B12 L | 0 µg | 0% |
| Calcium L | 67 mg | 5% |
| Iron L | 5,000 mg | 27,778% |
| Magnesium L | 120 mg | 29% |
| Phosphorus L | 474 mg | 38% |
| Potassium L | 457 mg | 10% |
| Zinc L | 3.8 mg | 34% |
| Copper L | 1.5 mg | 166% |
| Manganese L | 1.9 mg | 84% |
| Selenium L | 8.4 µg | 15% |
| Iodine L | 15.4 µg | 10% |
% 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 17%
- Carbohydrates 11%
- 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
- Protein26.7 gin the top quarter of snacks (median 7.3 g)
- Fiber13.3 gin the top quarter of snacks (median 4 g)
- Sugars0 gin the lowest quarter of snacks (median 4.9 g)
- Fat50 gin the top quarter of snacks (median 20.8 g)
- Saturated fat5 gabove the median for snacks (median 3.6 g)
- Sodium450 mgabove the median for snacks (median 414 mg)
- Protein per 100 kcal4.2 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 (2)
| Beta-carotene L | 29.8 µg |
|---|---|
| Vitamin D (D2 + D3), International Units L | 0 IU |
Other components (3)
| Water L | 3.4 g |
|---|---|
| Alcohol L | 0 g |
| Vitamin E L | 38 mg_ATE |
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: Branded Foods.
| Per 100 g | Open Food Facts | USDA Branded |
|---|---|---|
| Calories | 633 kcal | 633 kcal |
| Protein | 26.7 g | 26.7 g |
| Carbohydrates | 16.7 g | 16.7 g |
| Fat | 50 g | 50 g |
| Fiber | 13.3 g | 13.3 g |
| Sugars | 0 g | n/a |
| Sodium | 450 mg | 450 mg |
Product details
Ingredients
Sunflower Seeds, Salt
As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.
Ingredient guides: Salt
Similar products
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sweet & Spicy Jumbo Sunflower Seeds DAVID | 633 | 26.7 g | 16.7 g | 50 g |
| Honey Roasted Jumbo Whole Cashews Sam's Choice | 633 | 13.3 g | 30 g | 50 g |
| Georgia Tech, Gourmet Salted Peanuts The Virginia Diner Inc. | 633 | 23.3 g | 23.3 g | 50 g |
| Roasted & Salted Pumpkin Seeds Woodstock | 633 | 30 g | 10 g | 50 g |
| Chopped hazelnuts Diamond | 633 | 13.3 g | 16.7 g | 60 g |
| Crescent, nuts & dried fruits, raw pepitas, pumpkin, kernals seeds Crescent | 633 | 26.7 g | 13.3 g | 36.7 g |
| Nutty Naturals, Salted Sunflower Seeds Nosher's Choice | 633 | 20 g | 23.3 g | 50 g |
| Miravalle, Salted Pistachios Jose Martinez Mfg. | 633 | 20 g | 30 g | 46.7 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, 30 g, 30 g (30 g): about 190 kcal.
Is Sunflower Seeds high in protein?
Sunflower Seeds contains 26.7 g of protein per 100 g (53% of the 50 g Daily Value), or 8 g in serving, 30 g, 30 g (30 g). About 17% of its calories come from protein. Compared with other snacks, that is among the highest quarter (median 7.3 g).
How many carbs are in Sunflower Seeds?
Sunflower Seeds has 16.7 g of total carbohydrates per 100 g, including 13.3 g of fiber and 0 g of sugars.
How much fat is in Sunflower Seeds?
Sunflower Seeds contains 50 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 Folate (B9) (55,000% DV), iron (27,778% DV), copper (166% DV), Thiamin (B1) (164% DV) and Vitamin E (147% DV). The full list is in the vitamins and minerals table above.
How much sodium is in Sunflower Seeds?
100 g contains 450 mg of sodium, 20% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: Branded Foods, record dated March 9, 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
- USDA FoodData Central: Branded Foods, record 2410407. License: CC0 1.0 (U.S. public domain). Source record dated March 12, 2021. Imported November 6, 2026.
- Open Food Facts, record 0038093332654. License: ODbL 1.0 (Open Food Facts). Source record dated March 9, 2026. Imported November 7, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.