Sunflower Seeds
Packaged product Nuts and Seeds Trader Joe's
Sunflower Seeds contains 477 kcal per 100 g. A serving, 21 seeds, 30 g (30 g) provides about 143 kcal.
Roughly 51% of its calories come from fat, with 30% from carbohydrates and 19% from protein (estimated with general energy factors).
That is less energy than the typical item in nuts and seeds on FoodFactly, where the median is 600 kcal per 100 g across 712 products.
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 | 477 kcal | |
| Total fat L | 25.7 g | 33% |
| Saturated fat L | 5 g | 25% |
| Cholesterol L | 0 mg | 0% |
| Sodium L | 5.5 mg | 0.2% |
| Total carbohydrates L | 34 g | 12% |
| Dietary fiber L | 11.3 g | 40% |
| Total sugars L | 3.3 g | |
| Added sugars L | 0 g | 0% |
| Protein L | 22 g | 44% |
| Vitamin A L | 0 µg | 0% |
| Vitamin C L | 1.4 mg | 2% |
| Vitamin D L | 1 µg | 5% |
| 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 | 100 mg | 8% |
| Iron L | 6 mg | 33% |
| Magnesium L | 364 mg | 87% |
| Phosphorus L | 477 mg | 38% |
| Potassium L | 867 mg | 18% |
| 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 19%
- Carbohydrates 30%
- Fat 51%
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
- Protein22 gabove the median for nuts and seeds (median 21.3 g)
- Fiber11.3 gin the top quarter of nuts and seeds (median 8 g)
- Sugars3.3 gin the top quarter of nuts and seeds (median 2.6 g)
- Fat25.7 gin the lowest quarter of nuts and seeds (median 50 g)
- Saturated fat5 gbelow the median for nuts and seeds (median 5.3 g)
- Sodium5.5 mgbelow the median for nuts and seeds (median 72 mg)
- Protein per 100 kcal4.6 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
- Brand
- Trader Joe's
- Barcode
- 00078320
- Label serving
- 21 seeds (30 g)
- Category
- Sunflower seeds
- NOVA group
- 1 processing level (1 to 4), as classified by Open Food Facts
Ingredients
SUNFLOWER SEEDS
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 |
|---|---|---|---|---|
| Chinese Pecan Roasted Sunflower Seeds Chachafood | 476 | 17.9 g | 9 g | 39.4 g |
| Natural Mix Grape Tree | 469 | 15 g | 35 g | 31 g |
| Sunflower Seeds Wild Dutchman | 467 | 23.3 g | 23.3 g | 33.3 g |
| Salted in the shell sunflower seeds Hy-Vee | 467 | 16.7 g | 50 g | 23.3 g |
| Sonnenblumenkerne Tadim | 487 | 27.8 g | 23.7 g | 31.2 g |
| Sonnenblumenkerne Antersdorfer | 490 | 26 g | 35 g | 26 g |
| Schwarze Sonnenblumensamen extra gesalzen Heybe | 490 | 26.3 g | 24.1 g | 32.5 g |
| Bio-Sonnenblumenkerne Bio Sonne | 492 | 26.1 g | 34.7 g | 26.3 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 477 kcal. Serving, 21 seeds, 30 g (30 g): about 143 kcal.
Is Sunflower Seeds high in protein?
Sunflower Seeds contains 22 g of protein per 100 g (44% of the 50 g Daily Value), or 6.6 g in serving, 21 seeds, 30 g (30 g). About 19% 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 34 g of total carbohydrates per 100 g, including 11.3 g of fiber and 3.3 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 25.7 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 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 March 21, 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 00078320. License: ODbL 1.0 (Open Food Facts). Source record dated March 21, 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.