Sunflower Seeds
Per serving: 1 oz sunflower kernels (28g)
About Sunflower Seeds
One ounce of raw sunflower seed kernels provides approximately 163 calories, 5.3 grams of protein, 6.9 grams of carbohydrate, 13.6 grams of fat, and 2 grams of fiber. The serving contains about 4.9 grams of net carbohydrate and has a low glycemic load.
Sunflower seeds are especially rich in vitamin E and also provide copper, selenium, magnesium, vitamin B6, folate, phosphorus, and plant protein.
Use sunflower kernels in salads, breads, oatmeal, granola, or homemade seed butter. Salted seeds can contribute significant sodium, and shelled kernels are easy to overeat, so measure portions before serving.
At-a-Glance Stats
Macronutrient Breakdown
163 kcal
Total calories per 1 oz sunflower kernels (28g)
Protein
Builds & repairs muscle tissue
11% of typical daily value
Carbohydrates
Primary fuel source for energy
7% of typical daily value
Total Fat
Supports hormones & nutrient uptake
27% of typical daily value
Dietary Fiber
Feeds gut bacteria & aids digestion
7% of typical daily value
Calories by Serving Size
All values are approximate. Actual nutrition may vary by apple variety (Fuji, Gala, Granny Smith, etc.).
Key Health Benefits
- 1
Sunflower kernels are an excellent source of vitamin E, an antioxidant nutrient that protects cell membranes.
- 2
Copper and selenium contribute to antioxidant defense, connective tissue, and thyroid-related enzyme function.
- 3
Magnesium and vitamin B6 support normal muscle, nerve, and energy metabolism.
- 4
Folate supports DNA synthesis and normal cell division.
Vitamins & Minerals
% Daily Value (2,000 cal diet):
≥20% High10-19% Good<10% LowExpert Tip
Choose unsalted sunflower kernels and measure the edible kernels rather than the weight of shells. Store them in a cool, dark place to protect their vitamin E-rich oils.
Diet Compatibility
Frequently Asked Questions
How many calories are in Sunflower Seeds?›
Sunflower Seeds contains 163 calories per 1 oz sunflower kernels (28g). This includes 5.3g protein (21.2 kcal), 6.9g carbohydrates (27.6 kcal), and 13.6g fat (122.39999999999999 kcal).
How much protein does Sunflower Seeds have?›
Sunflower Seeds provides 5.3g of protein per 1 oz sunflower kernels (28g).
Is Sunflower Seeds good for weight loss?›
Folate supports DNA synthesis and normal cell division. With 163 calories per serving, it can fit well within a calorie-controlled diet.