VeganNuts & Seeds

Sunflower Seeds

Nutrition Facts Per 100g

Sunflower Seeds is a nutrient-dense food prized for its healthy fats, protein, and micronutrient content. Per 100g, it provides 584 kcal, 51.5g of fat, and 20.8g of protein. It stands out for its Polyunsaturated Fat (PUFA) (approximately 385% of a typical adult's daily needs) and Vitamin E (approximately 174% of a typical adult's daily needs). Review the detailed nutrition data below.

Nutrition Summary

584kcalCalories

20.8gProtein

20.0gCarbs

51.5gFat

8.6gFiber

Protein 14% Carbs 14% Fat 79%

Micronutrients

High in:Vitamin EPhosphorusMagnesiumNiacin (B3)Zinc

Calcium78.0 mg(8%)

Iron5.3 mg(41%)

Zinc5.0 mg(53%)

Potassium645 mg(22%)

Sodium9.0 mg(2%)

Magnesium325 mg(92%)

Phosphorus660 mg(94%)

Thiamin (B1)0.0 mg(3%)

Riboflavin (B2)0.3 mg(29%)

Niacin (B3)8.3 mg(55%)

Vitamin C1.4 mg(2%)

Vitamin A0 µg(0%)

Folate (B9)35.0 µg(9%)

Vitamin B60.4 mg(31%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E26.1 mg(174%)

Fat Breakdown4

MUFA18.5 g

123%

PUFA23.1 g

385%

Omega-30 g

Omega-623.1 g

159%

Limit These2

Saturated Fat4.5 g

Cholesterol0 mg

Common Serving Sizes

1 tsp5g

29 kcal1.0g protein

1 tbsp15g

88 kcal3.1g protein

1 handful28g

164 kcal5.8g protein

100 g100g

584 kcal20.8g protein

Compare With Similar Foods

Frequently Asked Questions

How many calories are in Sunflower Seeds?

Sunflower Seeds contains 584 kcal per 100g. A typical serving (1 tsp) contains approximately 29 kcal.

How much protein is in Sunflower Seeds?

Sunflower Seeds provides 20.8g of protein per 100g, which is approximately 42% of an average adult's daily protein needs based on Indian RDA guidelines.

Is Sunflower Seeds good for weight loss?

Sunflower Seeds provides 584 kcal per 100g. While nutritious, portion control is important if weight loss is a goal. A dietitian can help create a balanced plan.

Is Sunflower Seeds vegan?

Yes, Sunflower Seeds is vegan — it contains no animal-derived ingredients.

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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