Sesame Seeds vs Sunflower Seeds: Calories and Nutrition Compared (2026)

Sunflower seeds contain more protein at 20.8 g compared to sesame seeds at 17.0 g. Sunflower seeds also have slightly higher calories at 584 compared to sesame seeds at 565.

Sesame seeds and sunflower seeds are popular snacks and ingredients known for their nutritional benefits. This comparison highlights their calorie content, protein levels, and other key nutrients.

What Is the Difference Between Sesame Seeds and Sunflower Seeds?

Sesame seeds are small, oil-rich seeds that come from the sesame plant. They are commonly used in cooking and baking, known for their nutty flavor. Sunflower seeds are the edible seeds of the sunflower plant. They are often eaten as a snack or added to dishes for their crunchy texture and nutritional benefits.

Sesame Seeds vs Sunflower Seeds: Nutrition Side by Side

The following table provides a side-by-side comparison of sesame seeds and sunflower seeds based on their nutritional values.

Nutrient (per 100 g)	Sesame seeds (roasted)	Sunflower seeds (dried)
Calories	565 kcal	584 kcal
Protein	17.0 g	20.8 g
Carbs	25.7 g	20 g
Sugar	0 g	2.6 g
Fat	48 g	51.5 g
Fiber	14 g	8.6 g
Sodium	11 mg	9 mg

Which Is Better, Sesame Seeds or Sunflower Seeds?

For weight loss: Sesame seeds have 565 calories, while sunflower seeds have 584 calories, making sesame seeds slightly lower in calories.

For muscle and protein: Sunflower seeds provide more protein at 20.8 g compared to sesame seeds, which have 17.0 g.

For low-carb or low-sugar: Sesame seeds have 25.7 g of carbs and 0 g of sugar, while sunflower seeds have 20 g of carbs and 2.6 g of sugar.

How to Track Sesame seeds and Sunflower seeds Accurately

It is easy to misjudge portion sizes and macronutrient content when consuming seeds. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Sunflower seeds have 20.8 g of protein, while sesame seeds have 17.0 g.

Which has fewer calories?

Sesame seeds have 565 calories compared to sunflower seeds, which have 584 calories.

What is the fiber content in sesame seeds?

Sesame seeds contain 14 g of fiber per 100 g.

What is the fiber content in sunflower seeds?

Sunflower seeds contain 8.6 g of fiber per 100 g.

How much fat do sesame seeds have?

Sesame seeds contain 48 g of fat per 100 g.

What is the sugar content in sunflower seeds?

Sunflower seeds have 2.6 g of sugar per 100 g.

Key Takeaways

• Sesame seeds: 565 calories, 17.0 g protein, 25.7 g carbs, 0 g sugar, 48 g fat, 14 g fiber.
• Sunflower seeds: 584 calories, 20.8 g protein, 20 g carbs, 2.6 g sugar, 51.5 g fat, 8.6 g fiber.
• Sesame seeds have lower calories than sunflower seeds.
• Sunflower seeds have more protein than sesame seeds.
• Sesame seeds have no sugar, while sunflower seeds have 2.6 g of sugar.
• Sesame seeds provide more fiber than sunflower seeds.