Sunflower: calories and nutrition facts
100 g of sunflower has 582 kcal. 1 oz (28 g): 165 kcal.
Sunflower is in the family Nuts, seeds & oils. Per 100 g it provides 19.3 g protein, 24.1 g carbohydrates (11.1 g fiber) and 49.8 g fat: about 72% of its calories come from fat.
What sunflower provides most
- High in vitamin E: 26.1 mg per 100 g, 174 % of the Daily Value.
- High in selenium: 79.3 µg per 100 g, 144 % of the Daily Value.
- High in phosphorus: 1,155 mg per 100 g, 92 % of the Daily Value.
- High in folate (vitamin B9): 237 µg per 100 g, 59 % of the Daily Value.
- High in zinc: 5.3 mg per 100 g, 48 % of the Daily Value.
- High in vitamin B6: 0.8 mg per 100 g, 47 % of the Daily Value.
Worth knowing, per 100 g: saturated fat: 5.2 g.
Sunflower per serving
The serving is 1 oz, 28 g, from USDA's household measure.
| Nutrient | 100 g | 1 oz |
|---|---|---|
| Calories | 582 kcal | 165 kcal |
| Protein | 19.3 g | 5.5 g |
| Carbohydrates | 24.1 g | 6.8 g |
| Fiber | 11.1 g | 3.2 g |
| Sugars | 2.7 g | 0.78 g |
| Fat | 49.8 g | 14.1 g |
| Sodium | 3 mg | 0.85 mg |
Sunflower nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 582 kcal | — |
| Protein | 19.3 g | 39 % |
| Total fat | 49.8 g | 64 % |
| Saturated fat | 5.2 g | 26 % |
| Monounsaturated fat | 9.5 g | — |
| Polyunsaturated fat | 32.9 g | — |
| Cholesterol | 0 mg | 0 % |
| Carbohydrates | 24.1 g | 9 % |
| Dietary fiber | 11.1 g | 40 % |
| Total sugars | 2.7 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 0 µg | 0 % |
| Vitamin C | 1.4 mg | 2 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 26.1 mg | 174 % |
| Vitamin K | 2.7 µg | 2 % |
| B1 · Thiamin | 0.11 mg | 9 % |
| B2 · Riboflavin | 0.25 mg | 19 % |
| B3 · Niacin | 7 mg | 44 % |
| B6 | 0.8 mg | 47 % |
| B9 · Folate | 237 µg | 59 % |
| B12 | 0 µg | 0 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 70 mg | 5 % |
| Iron | 3.8 mg | 21 % |
| Magnesium | 129 mg | 31 % |
| Phosphorus | 1,155 mg | 92 % |
| Potassium | 850 mg | 18 % |
| Sodium | 3 mg | 0 % |
| Zinc | 5.3 mg | 48 % |
| Selenium | 79.3 µg | 144 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.07 g | — |
| Omega-3 · EPA | 0 g | — |
| Omega-3 · DHA | 0 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other nuts, seeds & oils
Of 5 foods in this family on Micela, sunflower ranks 3rd for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🌰 Walnut | 654 | 15.2 g |
| 2 | 🥜 Peanut | 587 | 24.4 g |
| 3 | 🌻 Sunflower | 582 | 19.3 g |
| 4 | 🥥 Coconut | 354 | 3.3 g |
| 5 | 🫒 Olive | 145 | 1 g |
Among Micela's 180 foods, sunflower is in the top 10 for potassium (1st), phosphorus (1st), vitamin E (1st), folate (vitamin B9) (1st), fiber (2nd), selenium (2nd), vitamin B6 (2nd), fat (3rd), zinc (3rd), magnesium (8th), iron (10th), vitamin B3 (niacin) (10th).
Where it comes from
Eastern United States.
Approximate origin, under review.
Frequently asked questions
How many calories does sunflower have?
100 g of sunflower has 582 kcal. 1 oz (28 g) has 165 kcal.
How much protein does sunflower have?
19.3 g per 100 g; 5.5 g in 1 oz.
How many carbs does sunflower have?
24.1 g of carbohydrates per 100 g, of which 11.1 g is fiber and 2.7 g sugars.
What vitamins and minerals does sunflower have?
The ones it provides most per 100 g, by Daily Value: vitamin E, 174 %; selenium, 144 %; phosphorus, 92 %; folate (vitamin B9), 59 %.
Where does sunflower come from?
Eastern United States. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 12037 · Seeds, sunflower seed kernels, dry roasted, without salt · Seeds, sunflower seed kernels, dry roasted, without salt
One serving (1 oz) is about 8% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers