How Many Calories in Sunflower Seeds? Nutrition & Macros
A quarter cup of sunflower seed kernels (28 g) has 164 calories
Protein 5.8g · Carbs 5.6g · Fat 14.4g
Sunflower seeds are one of the most nutrient-dense seeds you can eat. With 584 kcal, 20.78 g of protein, and 51.46 g of fat per 100 g, they are calorie-dense but packed with vitamins and minerals — especially vitamin E (~35 mg, 233% DV), vitamin B6 (1.34 mg, 79% DV), and magnesium (325 mg, 77% DV). A quarter-cup serving (28 g) provides about 164 kcal with 5.8 g of protein and only 3.2 g of net carbs. Here is everything you need to know about sunflower seed calories and macros, based on USDA data. Sunflower seeds contain about 5% water by weight.
2443 kJ · per 100g · Water: 4.73 g
Calorie Calculator: Sunflower Seeds (Dried)
28 g Sunflower Seeds (Dried) contains 164 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| ¼ cup kernels (28 g) | 164 kcal | 5.8g | 5.6g | 14.4g |
| ½ cup kernels (56 g) | 327 kcal | 11.6g | 11.2g | 28.8g |
| 100 grams | 584 kcal | 20.8g | 20g | 51.5g |
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Sunflower Seeds (Dried) — Nutrition Facts
| Sunflower Seeds (Dried) | per 100g |
|---|---|
| Calories | 584 kcal |
| Protein | 20.78 g |
| Fat | 51.46 g |
| Carbs | 20 g |
| Fiber | 8.6 g |
| Sugar | 2.62 g |
| Sodium | 9 mg |
| Potassium | 645 mg |
| Magnesium | 325 mg |
| Phosphorus | 660 mg |
| Vitamin C | 1.4 mg |
| Vitamin B6 | 1.345 mg |
| Folate | 227 mcg |
| Manganese | 1.95 mg |
| Water | 4.73 g |
Source: USDA FoodData Central (FDC ID: 170562) · Data verified April 2026
Variations
Raw / dried kernels (default)
584 kcal, 20.78 g protein, 51.46 g fat per 100 g. The standard form — maximum vitamin E content (~35 mg), no added sodium (9 mg). Best for salads, baking, trail mix, and as a topping. Store in an airtight container in a cool, dark place.
Roasted & salted
~582 kcal per 100 g. Roasting slightly reduces vitamin E content due to heat sensitivity. Added salt increases sodium from 9 mg to 400–600 mg per 100 g. The calorie and macro difference is minimal, but the sodium increase is significant. Choose dry-roasted unsalted for the best nutritional compromise.
In-shell seeds
584 kcal per 100 g of edible kernel — same nutrition as shelled. The shell is inedible and adds no calories. The practical advantage is built-in portion control: shelling slows you down, so you tend to eat 40–50% less by weight compared to pre-shelled kernels. A popular snack format, especially at sporting events.
Sunflower seed butter
~617 kcal per 100 g. Ground into a paste like peanut butter — slightly higher in calories due to added oil in most commercial brands. A popular nut-free alternative for people with tree nut or peanut allergies. Two tablespoons (~32 g) have about 197 kcal. Check the label for added sugar and salt.
Dietary Perspectives
For Weight Loss
Sunflower seeds are calorie-dense at 584 kcal per 100 g — portion control is key. A quarter cup (28 g, ~164 kcal) provides a satisfying snack with 5.8 g of protein and 2.4 g of fiber to help curb hunger. The high vitamin E and magnesium content supports overall metabolic health during calorie restriction. Weigh your portion rather than eating straight from the bag — it is very easy to consume 300+ calories from a large handful of these small seeds.
For Athletic Performance
Sunflower seeds provide 584 kcal per 100 g — a compact energy source for athletes. The 20.78 g of protein per 100 g is solid for a seed, though not as high as pumpkin seeds (30.2 g). The standout minerals are magnesium (325 mg, 77% DV) and phosphorus (660 mg) — both essential for muscle function and energy metabolism. Vitamin B6 (1.34 mg, 79% DV) supports amino acid metabolism and recovery. Add to post-workout trail mix or sprinkle on meals for an easy calorie and nutrient boost.
For Keto
Sunflower seeds are moderately keto-friendly. Per 100 g: 20.0 g total carbs minus 8.6 g fiber = approximately 11.4 g net carbs — higher than pecans (4.3 g) or macadamias (5.2 g), so portion awareness matters. A quarter cup (28 g) has about 3.2 g net carbs, which fits within a 20 g daily limit. The fat content (51.46 g per 100 g) supports ketogenic macros, and the exceptional vitamin E and magnesium content are particularly valuable on keto, where both are commonly under-consumed. Best as a measured topping or snack, not eaten freely.
Frequently Asked Questions
How many calories are in sunflower seeds?
A quarter cup of shelled sunflower seed kernels (28 g) contains approximately 164 calories. Per 100 g, dried sunflower seeds have 584 calories. They are comparable to almonds (579 kcal) and slightly lower than walnuts (654 kcal). The high calorie count comes primarily from fat (51.46 g per 100 g), with a notable protein contribution (20.78 g).
Are sunflower seeds high in vitamin E?
Yes — sunflower seeds are one of the best dietary sources of vitamin E. They provide approximately 35 mg per 100 g, which is about 233% of the daily value. A single quarter-cup serving (28 g) delivers roughly 9.8 mg — already 65% of the DV. Vitamin E is a powerful fat-soluble antioxidant that protects cells from oxidative damage.
Are sunflower seeds good for keto?
Sunflower seeds are moderately keto-friendly. Per 100 g they have 20.0 g total carbs minus 8.6 g fiber = about 11.4 g net carbs. A quarter cup (28 g) has about 3.2 g net carbs, which fits within a 20 g daily limit with careful tracking. They are high in fat (51.46 g per 100 g) but have more net carbs than some alternatives like pecans (4.3 g net) or macadamias (5.2 g net).
Sunflower seeds vs pumpkin seeds — what is the difference?
Sunflower seeds have more calories (584 vs 559 kcal per 100 g), more fat (51.5 g vs 49.1 g), and significantly more vitamin E (35 mg vs 2.2 mg). Pumpkin seeds have slightly more protein (30.2 g vs 20.8 g) and far more zinc (7.8 mg vs 5.0 mg). Both are excellent sources of magnesium. For vitamin E, sunflower seeds win decisively. For protein and zinc, pumpkin seeds are the better choice.
Are salted sunflower seeds worse for you?
Calorie-wise, salted and unsalted sunflower seeds are nearly identical (~582 kcal per 100 g for roasted). The main difference is sodium: unsalted have about 9 mg per 100 g, while salted versions can have 400–600 mg. If you are watching sodium intake, choose unsalted or lightly salted. Roasting also slightly reduces some heat-sensitive nutrients like vitamin E and B vitamins.
How should I eat sunflower seeds?
Shelled kernels are the most convenient — add them to salads, yogurt, oatmeal, trail mix, or eat as a standalone snack. In-shell seeds are popular as a snack but you eat less since shelling slows you down. Sunflower seed butter is a great alternative for people with tree nut allergies. A quarter cup (28 g, ~164 kcal) is a standard serving — weigh your portion to avoid overeating, as they are very calorie-dense.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sunflower Seeds (Dried) | 584 | 20.78g | 20g | 51.46g |
| Flaxseeds | 534 | 18.29g | 28.88g | 42.16g |
| Chia Seeds (Dried) | 486 | 16.54g | 42.12g | 30.74g |
| Almonds | 579 | 21.15g | 21.55g | 49.93g |
| Peanut Butter | 598 | 22.21g | 22.31g | 51.36g |
per 100g
Per 100 g, dried sunflower seed kernels have 584 kcal with 20.78 g of protein, 51.46 g of fat, and 20.0 g of carbs (8.6 g fiber). They are one of the richest dietary sources of vitamin E — a single quarter cup (28 g) provides about 65% of the daily value.
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