Sunflower seeds
Packaged product Nuts and Seeds Spitz
Sunflower seeds contains 607 kcal per 100 g. A serving, 3 tbsp hulled seeds, 28 g (28 g) provides about 170 kcal.
Roughly 74% of its calories come from fat, with 14% from protein and 12% from carbohydrates (estimated with general energy factors).
That is close to the median for nuts and seeds on FoodFactly (600 kcal per 100 g).
100 g provides 22% of the Daily Value for iron and 17% of the Daily Value for potassium.
The values are label data submitted by the manufacturer to USDA FoodData Central.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 607 kcal | |
| Total fat L | 50 g | 64% |
| Saturated fat L | 7.1 g | 36% |
| Trans fat L | 0 g | |
| Cholesterol L | 0 mg | 0% |
| Sodium L | 2,360 mg | 103% |
| Total carbohydrates L | 17.9 g | 7% |
| Dietary fiber L | 10.7 g | 38% |
| Total sugars L | 3.6 g | |
| Protein L | 21.4 g | 43% |
| Vitamin D L | 0.71 µg | 4% |
| Calcium L | 107 mg | 8% |
| Iron L | 3.9 mg | 22% |
| Potassium L | 821 mg | 17% |
% 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 12%
- Fat 74%
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
- Protein21.4 gabove the median for nuts and seeds (median 21.3 g)
- Fiber10.7 gin the top quarter of nuts and seeds (median 8 g)
- Sugars3.6 gin the top quarter of nuts and seeds (median 2.6 g)
- Saturated fat7.1 gin the top quarter of nuts and seeds (median 5.2 g)
- Sodium2,360 mgin the top quarter of nuts and seeds (median 72 mg)
- Protein per 100 kcal3.5 gprotein density, useful for comparing foods with different calorie levels
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat L | 8.9 g |
|---|---|
| Polyunsaturated fat L | 32.1 g |
Carotenoids (1)
| Vitamin D (D2 + D3), International Units L | 0 IU |
|---|
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 | 643 kcal | 607 kcal |
| Protein | 25 g | 21.4 g |
| Carbohydrates | 14.3 g | 17.9 g |
| Fat | 57.1 g | 50 g |
| Fiber | 7.1 g | 10.7 g |
| Sugars | 3.6 g | 3.6 g |
| Sodium | 2,320 mg | 2,360 mg |
Product details
- Brand
- Spitz
- Barcode
- 0028400094061
- Quantity
- 6 oz
- Label serving
- 3 tbsp hulled seeds (28 g)
- Category
- Sunflower seeds
- Nutri-Score
- D as computed by Open Food Facts
Ingredients
Ingredients not reported.
Similar products
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Southern grove, roasted & unsalted sunflower kernels Aldi | 607 | 21.4 g | 21.4 g | 50 g |
| Pipas tostadas 0% sal Hacendado | 607 | 30.5 g | 5.6 g | 49.4 g |
| SunFlower Seeds Roasted with Sea Salt Premium Orchard | 607 | 21.4 g | 21.4 g | 50 g |
| Kar's sunflower kernels Kar's | 607 | 21.4 g | 21.4 g | 53.6 g |
| Sunflower Seeds Market Basket | 607 | 21.4 g | 21.4 g | 53.6 g |
| Roasted & Salted Sunflower Seeds Harris Teeter | 607 | 21.4 g | 3.6 g | 53.6 g |
| Cinnamon Candied Nuts Lakanto | 607 | 21.4 g | 21.4 g | 53.6 g |
| Roasted Salted Sunflower Kernels H-E-B | 607 | 21.4 g | 17.9 g | 53.6 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 607 kcal. Serving, 3 tbsp hulled seeds, 28 g (28 g): about 170 kcal.
Is Sunflower seeds high in protein?
Sunflower seeds contains 21.4 g of protein per 100 g (43% of the 50 g Daily Value), or 6 g in serving, 3 tbsp hulled seeds, 28 g (28 g). About 14% of its calories come from protein. Compared with other nuts and seeds, that is above the median (median 21.3 g).
How many carbs are in Sunflower seeds?
Sunflower seeds has 17.9 g of total carbohydrates per 100 g, including 10.7 g of fiber and 3.6 g of sugars.
How much fat is in Sunflower seeds?
Sunflower seeds contains 50 g of fat per 100 g, of which 7.1 g is saturated (36% 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 iron (22% DV) and potassium (17% DV). The full list is in the vitamins and minerals table above.
How much sodium is in Sunflower seeds?
100 g contains 2,360 mg of sodium, 103% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: Branded Foods, record dated September 19, 2025. 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 1664769. License: CC0 1.0 (U.S. public domain). Source record dated May 9, 2019. Imported November 6, 2026.
- Open Food Facts, record 0028400094061. License: ODbL 1.0 (Open Food Facts). Source record dated September 19, 2025. Imported November 7, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.