There are about 315 calories in 100 grams of sunflower seeds.
The Ministry of Health's table lists 7 entries for sunflower seeds, from 292 to 592 calories per 100 grams. The number here is for Seeds, sunflower, with hull, unsalted, the entry that stands for the food on this page.
How many calories are in a portion of sunflower seeds?
A weight in grams, or one of the food's own units, works out the calories and nutrients of that portion.
- Calories
- 315
- Protein
- 11.2 g
- Fat
- 27.8 g
- Carbohydrates
- 10.8 g
- Sodium
- 4.9 mg
Sunflower seeds comes in these common portions, with the calories of each.
| Portion | Weight | Calories | Protein | Fat | Carbohydrates |
|---|---|---|---|---|---|
| tablespoon | 5 g | 16 | 0.56 | 1.4 | 0.54 |
| teaspoon | 2 g | 6 | 0.22 | 0.56 | 0.22 |
100 grams of sunflower seeds contain 11.2 grams of protein, 27.8 grams of fat and 10.8 grams of carbohydrates.
- Protein11.2 g
- Fat27.8 g
- Saturated fat2.4 g
- Carbohydrates10.8 g
- Sugars1.4 g
- Dietary fibre4.6 g
- Sodium4.9 mg
- Cholesterol0 mg
These vitamins and minerals are in 100 grams of sunflower seeds, as the Ministry lists them.
- Calcium
- 42.1 mg
- Iron
- 2.8 mg
- Potassium
- 348 mg
- Magnesium
- 176 mg
- Zinc
- 2.7 mg
- Vitamin C
- 0.8 mg
- Vitamin A
- 1.6 mcg
- Folate
- 123 mcg
The Ministry of Health lists 7 entries for sunflower seeds.
The numbers are per 100 grams. Brands, ways of cooking and sizes each have a row of their own.
| Entry | Calories | Protein | Fat | Carbohydrates |
|---|---|---|---|---|
| Seeds, sunflower, hulled, unroasted, unsalted | 584 | 20.8 | 51.5 | 11.4 |
| Seeds, sunflower, ground, butter | 560 | 24 | 47.3 | 19.9 |
| Seeds, sunflower, with hull, unsaltedThe entry used above | 315 | 11.2 | 27.8 | 10.8 |
| Seeds, sunflower, shelled, roasted with salt | 292 | 12 | 24 | 7 |
| Seeds, sunflower, not shelled, roasted, unsalted | 314 | 10.4 | 26.9 | 13 |
| Seeds, sunflower, hulled, dry roasted, salted | 582 | 19.3 | 49.8 | 15.1 |
| Seeds, sunflower, hulled, roasted, unsalted | 592 | 20.1 | 51.3 | 12.3 |
These foods are close to sunflower seeds in calories.
- Seeds, fenugreek323 calories per 100 g
- Spread, with pecans, almonds, coconut, dates, apples, orange juice (Charoset)308 calories per 100 g
- Nuts, pistachio, dry roasted, with shell, with salt added302 calories per 100 g
- Soy protein isolate, potassium type326 calories per 100 g
- Spread, with walnuts, almonds, sesame, dates, raisins, and juice (Charoset)299 calories per 100 g
- Soy, protein concentrate328 calories per 100 g
These are the questions people ask about the calories in sunflower seeds.
How many calories are in sunflower seeds?
100 grams of sunflower seeds have about 315 calories. The Ministry of Health's table lists 7 entries for it, from 292 to 592 calories per 100 grams.
How many calories are in 50, 100 and 200 grams of sunflower seeds?
50 grams have 158 calories, 100 grams have 315 and 200 grams have 630.
How much protein, fat and carbohydrates are in sunflower seeds?
In 100 grams there are 11.2 g of protein, 27.8 g of fat and 10.8 g of carbohydrates, of which 1.4 g are sugars.
How many calories are in one tablespoon of sunflower seeds?
The Ministry's table gives 5 grams for one tablespoon of sunflower seeds, which is 16 calories.
The foods, their nutrients and their unit weights are the national nutrition table of the Ministry of Health, read on 5 November 2026. The figures are averages per 100 grams of the food as the table lists it.