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Calories in Sunflower Seeds

Q: How many calories in sunflower seeds?

Sunflower seeds have 584 calories per 100g. One oz (28g): 164 kcal.

Updated July 2026 · Source: USDA FoodData Central

584

kcal

per 100g

20.8

Protein

51.5

Fat

20.0

Carbs

8.6

Fiber

164

kcal per 1oz (28g)

584

kcal per 100g

kcal per tablespoon (9g)

Sunflower Seeds nutrition facts per 100g

☀️Vitamin E — 234% DV — richest common food source

🔬Selenium — 96% Daily Value

⚡Magnesium — 77% Daily Value

🧠Vitamin B6 — 79% Daily Value

🌿8.6g fiber per 100g

❤️Phytosterols reduce LDL cholesterol

🥜 Calculate Calories for Any Sunflower Seeds Weight

Weight28g

Nutrition Facts

Per 100g sunflower seeds

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Sunflower seeds contain 584 calories per 100g — 164 kcal per oz. The richest common dietary source of vitamin E (234% DV/100g). Excellent selenium (96% DV), magnesium (77% DV), B6 (79% DV), and copper (203% DV). Rich in phytosterols (~534mg/100g) for cholesterol reduction.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Vitamin E	35.2mg	234%
Copper	1.83mg	203%
Selenium	53.0µg	96%
Manganese	1.95mg	85%
Vitamin B6	1.35mg	79%
Phosphorus	660mg	53%
Folate	227µg	57%
Magnesium	325mg	77%
Zinc	5.0mg	45%
Iron	5.25mg	29%

Calories in Sunflower Seeds by Weight

Weight	Calories	Fat	Protein	Net Carbs

Macronutrient Breakdown — per 100g

Fat51.5g · 79% of calories

Protein20.8g · 14% of calories

Carbs20.0g · 7% of calories

Fiber8.6g (in carbs)

Net carbs: 11.4g/100g. Richest common vitamin E food (234% DV). High selenium (96% DV) and magnesium (77% DV). 90% of fat is unsaturated. Rich in phytosterols (~534mg/100g).

Micronutrient Highlights

☀️

Vitamin E

35.2mg

234% DV

Richest common food — antioxidant protection

🔬

Selenium

53.0µg

96% DV

Antioxidant and thyroid function

⚡

Magnesium

325mg

77% DV

Higher than almonds — ATP, muscle, nerve

🧠

Vitamin B6

1.35mg

79% DV

Neurotransmitter synthesis

🧠

Copper

1.83mg

203% DV

Iron metabolism, nerve myelin

⚡

Phosphorus

660mg

53% DV

Bone and energy

Sunflower Seed Benefits

Vitamin E — Richest Common Food

35.2mg vitamin E per 100g (234% DV) — the highest of any commonly consumed food. One oz covers 66% of daily requirement. Vitamin E is the primary fat-soluble antioxidant protecting polyunsaturated fatty acids in cell membranes. Most people consume less than 60% of recommended vitamin E.

Selenium — Thyroid and Antioxidant

53µg selenium per 100g (96% DV) — one of the highest plant concentrations. Essential for glutathione peroxidase (primary antioxidant enzyme), thyroid hormone metabolism (T4 to T3 conversion), and DNA repair. One oz provides 27% of daily selenium.

Magnesium — Higher Than Almonds

325mg magnesium per 100g (77% DV) — more than almonds (270mg). One oz provides 91mg (22% DV). One of the most effective dietary strategies for improving magnesium status.

Phytosterols — Cholesterol Reduction

~534mg phytosterols per 100g — among the richest plant foods. Research shows 2-3g phytosterols daily reduces LDL by 8-10%. Regular sunflower seed consumption contributes meaningfully to phytosterol intake for cholesterol management.

Sunflower Seeds vs Other Nuts — Comparison

Is Sunflower Seeds Suitable for Your Diet?

⚠️

Weight loss

In moderation — calorie dense

✅

Keto

Yes — 11.4g net carbs/100g

✅

Paleo

Yes

✅

Gluten-free

Yes

✅

Diabetic

Yes — low GI

✅

Vegan

Yes

✅

Vegetarian

Yes

✅

Heart health

Phytosterols lower LDL

Related Calculators

TDEE Calculator

Daily calorie needs

Macro Calculator

Fat, protein & carb targets

Frequently Asked Questions

How many calories in sunflower seeds?

Sunflower seeds have 584 calories per 100g. One oz (28g): 164 kcal.

Are sunflower seeds rich in vitamin E?

Yes — the richest common dietary source with 35.2mg per 100g (234% DV). One oz covers 66% of the daily requirement.

Are sunflower seeds good for you?

Highly nutritious — excellent vitamin E, selenium, magnesium, B6, and copper. Associated with reduced inflammation and improved cardiovascular markers.

How many sunflower seeds per day?

1oz (28g, 164 kcal) provides meaningful amounts of multiple nutrients. Up to 2oz daily is well within healthy ranges.

Are sunflower seeds keto?

Yes — 11.4g net carbs per 100g. A 1oz serving has 3.2g net carbs.

Sunflower seeds vs almonds?

Sunflower: more vitamin E (234% vs 171% DV), more selenium, more magnesium. Almonds: more calcium, more fiber. Both excellent — sunflower seeds are generally more affordable.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.