Nutrition facts · Beans, nuts and seeds
Calories in Sunflower seeds
Dry roasted, unsalted sunflower seed kernels have 582 calories per 100 g, and a 1 oz serving (28.4 g) has 165 calories. Most of those calories come from fat, with 49.8 g of fat per 100 g, while carbs and protein contribute a smaller share.
Calories come from: Carbs 16% · Fat 72% · Protein 12%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 582 kcal | 19.3 g | 24.1 g | 49.8 g |
| 1 oz | 28.4 g | 165 kcal | 5.5 g | 6.8 g | 14.1 g |
| 1 cup, kernels | 128 g | 745 kcal | 24.7 g | 30.8 g | 63.7 g |
Full nutrition (Per 100 g)
| Calories | 582 kcal |
|---|---|
| Protein | 19.3 g |
| Carbohydrates | 24.1 g |
| of which sugars | 2.7 g |
| Fiber | 11.1 g |
| Fat | 49.8 g |
| of which saturated | 5.2 g |
| Sodium | 3 mg |
What changes the calories
- In-shell seeds weigh more than the kernels you actually eat, so weighing them with the shell overstates the edible portion.
- Oil-roasted seeds pick up some of the cooking oil, which adds calories compared with dry roasted kernels.
- Flavored or coated varieties, such as honey-roasted or seasoned seeds, can add sugar or oil on top of the seed itself.
- Because they are calorie-dense and easy to snack on straight from the bag, portion size usually changes the total more than anything else.
Tips for logging it accurately
- Weigh the shelled kernels on a kitchen scale, or weigh the seeds before and the shells after, so you log only what you ate.
- Pick the entry that matches your seeds (dry roasted, oil roasted, salted or flavored), since the preparation changes the numbers.
- In BerryFit, save your usual handful as a custom serving by its gram weight so repeat snacks are quick to log accurately.
Log Sunflower seeds in seconds
Snap a photo of your meal or search for Sunflower seeds in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in 1 oz of sunflower seeds?
A 1 oz serving (28.4 g) of dry roasted, unsalted sunflower seed kernels has 165 calories, with 5.5 g protein, 6.8 g carbs and 14.1 g fat.
How many calories are in a cup of sunflower seeds?
One cup of kernels (128 g) has 745 calories, along with 24.7 g protein, 30.8 g carbs and 63.7 g fat.
Are sunflower seeds high in protein?
They have 19.3 g of protein per 100 g, though fat is their main calorie source at 49.8 g per 100 g. They also provide 11.1 g of fiber per 100 g.
Do sunflower seeds have more calories than pumpkin seeds or almonds?
They are similar: sunflower seeds have 582 calories per 100 g, compared with 559 for pumpkin seeds and 579 for almonds.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Seeds, sunflower seed kernels, dry roasted, without salt, FDC ID 170563); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
