How many calories are in Seeds, Sunflower Seed?

A 100 g serving of Seeds, Sunflower Seed has 609 kcal. The calories in your portion depend on its weight and how it is prepared.

How much protein is in Seeds, Sunflower Seed?

Per 100 g there are 18.9 g of protein — about 38% of the Daily Value (50 g).

How much fat and carbs are in Seeds, Sunflower Seed?

Per 100 g there are 48.4 g of fat and 24.5 g of carbohydrate, including 7.2 g of fiber.

What nutrients is Seeds, Sunflower Seed high in?

Per 100 g it notably contributes to your Daily Value for: Magnesium (72% DV), Protein (38% DV), Dietary Fiber (26% DV).

Nuts & Seeds

Seeds, Sunflower Seed

USDA reference values for seeds, sunflower seed (per 100 g).

609kcalCalories

18.9gProtein

48.4gFat

24.5gCarbs

Protein, fat and carb balance

Share of calories from each macronutrient (per 100 g).

Protein 12.7%
Fat 73.3%
Carbs 14%

What this food is high in

72% Magnesium 301.9 mg / 100 g 38% Protein 18.9 g / 100 g 26% Dietary Fiber 7.2 g / 100 g 24% Iron 4.4 mg / 100 g

Shown as percent of the Daily Value per 100 g.

Full nutrition facts (per 100 g)

Nutrient	Per 100 g	% DV*
Macronutrients
Protein	18.9 g	38%
Total Fat	48.4 g	62%
Saturated Fat	—
Carbohydrate	24.5 g	9%
Dietary Fiber	7.2 g	26%
Total Sugars	—
Minerals
Sodium	0 mg	0%
Potassium	656.8 mg	14%
Calcium	115.6 mg	9%
Iron	4.4 mg	24%
Magnesium	301.9 mg	72%
Vitamins
Vitamin C	—
Vitamin A	—
Vitamin D	—
Other
Cholesterol	—

* Percent of the Daily Value (Daily Value, based on a 2,000 kcal diet).

Data source: USDA FoodData Central. Values are per 100 g of edible portion and are reference figures — they vary by variety, preparation and brand. Last updated: 2026-04-30.

Frequently asked questions

How many calories are in Seeds, Sunflower Seed?: A 100 g serving of Seeds, Sunflower Seed has 609 kcal. The calories in your portion depend on its weight and how it is prepared.
How much protein is in Seeds, Sunflower Seed?: Per 100 g there are 18.9 g of protein — about 38% of the Daily Value (50 g).
How much fat and carbs are in Seeds, Sunflower Seed?: Per 100 g there are 48.4 g of fat and 24.5 g of carbohydrate, including 7.2 g of fiber.
What nutrients is Seeds, Sunflower Seed high in?: Per 100 g it notably contributes to your Daily Value for: Magnesium (72% DV), Protein (38% DV), Dietary Fiber (26% DV).

Similar foods and comparisons

Almond Butter, Creamy 645 kcal 20.8 g protein Flaxseed, Ground 545 kcal 18 g protein Flour, Almond 622 kcal 26.2 g protein Flour, Chestnut 385 kcal 5.3 g protein Flour, Coconut 438 kcal 16.1 g protein Nuts 19 kcal 0.7 g protein

Compare Seeds, Sunflower Seed with: Almond Butter, Creamy Flaxseed, Ground Flour, Almond Flour, Chestnut

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.