Sunflower Seeds Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 8.8GI Low

Macronutrients

Calories584 kcal 29% DV

Protein21 g 42% DV

Carbohydrates20 g 7% DV

Fat52 g 66% DV

Fiber8.6 g 31% DV

Total sugars2.6 g no %DV*

Sodium9.0 mg 0% DV

Vitamins & minerals

Vitamin A3.0 µg 0%

Vitamin C1.4 mg 2%

Vitamin D0.0 µg 0%

Vitamin E35 mg 235%

Vitamin K0.0 µg 0%

Thiamin B11.5 mg 123%

Riboflavin B20.36 mg 28%

Niacin B38.3 mg 52%

Vitamin B61.4 mg 79%

Folate B9227 µg 57%

Vitamin B120.0 µg 0%

Calcium78 mg 6%

Iron5.3 mg 29%

Magnesium325 mg 77%

Phosphorus660 mg 53%

Potassium645 mg 14%

Zinc5.0 mg 45%

Selenium53 µg 96%

Common serving sizes

Serving	Weight
1/4 cup	35 g
1 oz	28 g

What it supports in your body

Blood Pressure Systolic — Potassium helps regulate blood pressure

Bmi — High protein supports lean mass maintenance

Serum Iron — Iron supports hemoglobin and oxygen transport

See Sunflower Seeds in the Connections Explorer →

Best timing around exercise

Add to post-workout smoothies. Chia seeds can be pre-workout energy (chia pudding 1h before)

More seeds

Hemp Seeds (Hulled)Chia Seeds Flaxseeds (Linseed)Pumpkin Seeds (Pepitas)Black Sesame Seeds Quinoa Sacha Inchi Seeds Sesame Seeds

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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