Sunflower seeds: calories and nutrition facts
Sunflower seeds has 653 kcal per 100 g. One serving, 1 Handful (30 g), has 196 kcal.
- Calories
- 653 kcal
- Protein
- 21.3 g
- Carbohydrates
- 10.1 g
- Fat
- 55.5 g
Per 100 g
Sunflower seeds: how many calories?
Sunflower seeds has 653 kcal per 100 g, with 21.3 g protein, 10.1 g carbs and 55.5 g fat. A 30 g serving (1 Handful) has 196 kcal. That is more than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from fat.
Where the calories come from
- Protein14%
- Carbohydrates6%
- Fat80%
Calculate a portion
- Calories
- 196 kcal
- Protein
- 6.4 g
- Carbohydrates
- 3 g
- Fat
- 16.7 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (30 g) |
|---|---|---|
| Calories | 653 kcal | 196 kcal |
| Fat | 55.5 g | 16.7 g |
| of which saturated fat | 6.2 g | 1.9 g |
| Carbohydrates | 10.1 g | 3 g |
| of which sugars | 2.6 g | 0.8 g |
| Fiber | 6.4 g | 1.9 g |
| Protein | 21.3 g | 6.4 g |
| Sodium | 9 mg | 3 mg |
| Water | 3.4 g | 1 g |
| Vitamin C | 1.4 mg | 0.4 mg |
| Calcium | 78 mg | 23 mg |
| Iron | 4.9 mg | 1.5 mg |
| Potassium | 645 mg | 194 mg |
| Magnesium | 364 mg | 109 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(653 kcal) | 33% |
| Fat(55.5 g) | 79% |
| of which saturated fat(6.2 g) | 31% |
| Carbohydrates(10.1 g) | 4% |
| of which sugars(2.6 g) | 3% |
| Protein(21.3 g) | 43% |
| Salt(0.02 g) | 0% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- Source of protein (at least 12% of calories)
- High fibre (at least 6 g)
- Low sugars (5 g or less)
- Low sodium (120 mg or less)
Sunflower seeds: frequently asked questions
Sunflower seeds: how many calories per serving?
A 30 g serving (1 Handful) has 196 kcal.
Sunflower seeds: how much protein?
Sunflower seeds contains 21.3 g of protein per 100 g, 43% of the 50 g reference intake.
Sunflower seeds: how much fibre?
Sunflower seeds provides 6.4 g of fibre per 100 g, 26% of the 25 g a day recommended by EFSA.
Sunflower seeds: how much makes 100 kcal?
100 kcal is about 15 g of this food.
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