Sunflower Seeds: Calories, Nutrition Facts, and Health Benefits (2026)

Sunflower seeds contain 164 calories and provide 5.8 g of protein per 1 oz (28 g). They are also a good source of fiber, with 2.4 g per serving, and are rich in vitamin E, offering 9.9 mg.

This page explores the nutritional profile of sunflower seeds, focusing on their calorie content, macronutrients, and health benefits. It also discusses their effects on blood sugar and compares them with other nuts and seeds.

Sunflower Seeds Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for sunflower seeds per 1 oz (28 g) and per 100 g.

Values are for 1 oz (28 g, kernels).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	164	584	8%
Protein	5.8 g	20.8 g	12%
Carbohydrates	5.6 g	20.0 g	2%
Fiber	2.4 g	8.6 g	9%
Sugar	0.7 g	2.6 g	-
Fat	14.4 g	51.5 g	18%
Vitamin C	0.4 mg	1.4 mg	0%
Potassium	181 mg	645 mg	4%
Saturated Fat	1.3 g	4.5 g	6%
Vitamin E	9.9 mg	35.2 mg	66%
Magnesium	91 mg	325 mg	22%

About 13% of sunflower seeds calories come from carbohydrates, 13% from protein and 74% from fat.

Sunflower Seeds by Health Goal

Here, we evaluate how sunflower seeds rate against common dietary goals.

Goal	Rating	Why
Weight loss	Fair	164 calories per serving, with 2.4 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Good	Vitamin E and minerals like zinc and selenium that support immune function
Digestion	Fair	2.4 g fiber per serving supports regularity
Heart health	Good	Unsaturated fats, fiber and magnesium, with very low sodium
Muscle gain	Fair	Low in protein (5.8 g); best as a vitamin-rich choice, not a protein source

Sunflower Seeds and Blood Sugar

Glycemic index: 25. Glycemic load: 1 per serving.

Sunflower Seeds is very low in available carbohydrate, with a glycemic load around 1 per serving, so it has minimal effect on blood sugar. Its fat, protein and fiber also slow the blood-sugar rise from foods eaten alongside it.

How Sunflower Seeds Compares to Other Nuts and Seeds

The comparison table highlights how sunflower seeds stack up against other nuts and seeds in terms of nutrition.

Nut/Seed (per 100 g)	Calories	Protein (g)	Fat (g)	Fiber (g)
Sunflower Seeds	584	20.8	51.5	8.6
Pumpkin Seeds	559	30.2	49.0	6.0
Sesame Seeds	573	17.7	49.7	11.8
Flaxseed	534	18.3	42.2	27.3

Sunflower Seeds Myths, Checked

Sunflower seeds are fattening , Misleading. An ounce of kernels is about 165 calories; in-shell seeds slow eating and aid portion control.

You should eat the shells , False. Sunflower shells are not digestible and can irritate the gut; eat the kernels.

How to Track Sunflower Seeds

Nuts and seeds are calorie-dense, so a small handful can swing the count a lot; weighing sunflower seeds beats eyeballing it. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log sunflower seeds accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best fat sources ranked, best plant-based protein sources ranked, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 oz of sunflower seeds?

One ounce of sunflower seeds contains 164 calories, making them a calorie-dense snack option.

Is sunflower seeds good for weight loss?

Sunflower seeds can be beneficial for weight loss due to their high protein and fiber content, which may help promote satiety.

Can people with diabetes eat sunflower seeds?

People with diabetes can include sunflower seeds in their diet, as they have a low impact on blood sugar levels.

How much vitamin E is in sunflower seeds?

Sunflower seeds provide 9.9 mg of vitamin E per 1 oz serving, contributing significantly to daily vitamin E intake.

Is sunflower seeds high in sugar?

Sunflower seeds are low in sugar, containing only 0.7 g per 1 oz serving.

Are sunflower seeds healthy?

Sunflower seeds are considered healthy, as they are rich in healthy fats, protein, and essential nutrients.

Key Takeaways

• Sunflower seeds provide 164 calories per 1 oz serving.
• Each serving contains 5.8 g of protein.
• They offer 2.4 g of fiber, aiding digestion.
• Sunflower seeds have only 0.7 g of sugar.
• They are a good source of vitamin E, with 9.9 mg per serving.
• Their low carbohydrate content makes them suitable for low-carb diets.