Nutrition referenceThese values describe raw sunflower seed kernels, excluding shells. Per 100 g they provide about 609 calories with 18.9 g protein.
Nutrition facts
2515381 · Foundation Foods release 2026-04-30
170562 · SR Legacy release April 2018
F008215 · Australian Food Composition Database Release 3, December 2025
About this food
This record uses USDA data for raw sunflower seed kernels. Per 100 g of kernels, it provides about 609 kcal, 24.5 g carbohydrates, 18.9 g protein, 48.4 g fat and 7.2 g dietary fiber. These values do not describe the shell-inclusive weight or roasted, salted products. Weigh the raw edible kernels when logging.
Plan your portion
Nutrition values are reported per 100 g of kernels. A typical ounce (28 g) provides roughly 171 kcal. Use the serving sizes below to estimate portions when logging.
| Serving | Weight | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 609 kcal | 24.5 g | 18.9 g | 48.4 g |
| 1 oz | 28 g | 170.5 kcal | 6.9 g | 5.3 g | 13.6 g |
| 1/4 cup | 35 g | 213.2 kcal | 8.6 g | 6.6 g | 17 g |
Use the weight of the edible portion in the food state shown above.
Questions and answers
Raw sunflower seed kernels provide about 609 calories per 100 g. A 28 g portion provides approximately 171 calories.
Yes. Sunflower seeds provide about 18.9 g of protein per 100 g.
Yes. Sunflower seeds provide about 48.4 g of fat per 100 g.
