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Nuts and seeds

Sunflower seeds

Sunflower seeds pack 582 kcal into 100 g (3.5 oz), so a typical 25 g (0.9 oz) serving already adds up to about 146 kcal.

Last reviewed: By USDA description: Sunflower seed kernels, dry roasted, unsalted

  • 582 kcalCalories per 100 g
  • 19.3 gProtein per 100 g
  • 11.1 gFiber per 100 g
  • Estimated satiety: 1 out of 5

Nutrition facts

A typical 25 g (0.9 oz) serving provides about 146 kcal, 4.8 g of protein, and 2.8 g of fiber.

Values for sunflower seeds per 100 g (3.5 oz) and per typical serving of 25 g (0.9 oz).
NutrientPer 100 g (3.5 oz)Per serving (25 g (0.9 oz))
Calories582 kcal146 kcal
Protein19.3 g4.8 g
Carbohydrates24.1 g6 g
of which sugars2.7 g0.7 g
Fiber11.1 g2.8 g
Fat49.8 g12.5 g
of which saturated5.2 g1.3 g
Water1.2 g0.3 g

The typical serving is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

Satiety

Calculation: 1 (base) − 2 (very high energy density: 582 kcal/100 g) + 0 (protein: 3.3 g/100 kcal) + 0 (fiber: 1.9 g/100 kcal) + 0 (solid food with 1.2 g of water, under 70) = −1; raised to the minimum of 1.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

High in fiber
It has at least 3 g of fiber per 100 g. Fiber adds bulk and slows digestion, which contributes to fullness, and it helps keep you regular; constipation is a common side effect of GLP-1 medications. It is usually easier to tolerate when you increase it gradually and drink enough water.
Nutritious in small servings
It provides protein, healthy fats, or other nutrients in a small volume. That is practical when you eat little and every bite needs to count.
High energy density
It has more than 300 kcal per 100 g: a lot of energy in a small volume, so it is less filling per calorie. That does not make it a bad food; when your appetite is very low, a small serving can help you meet your needs.

Frequently asked questions about sunflower seeds

How much protein is in a small handful of sunflower seeds?

A small handful of sunflower seeds, our reference serving of 25 g (0.9 oz), has about 4.8 g of protein. 100 g (3.5 oz) of sunflower seeds has 19.3 g of protein. That is 3.3 g of protein per 100 kcal.

How many calories does a small handful of sunflower seeds have?

A small handful of sunflower seeds, our reference serving of 25 g (0.9 oz), has about 146 kcal. 100 g (3.5 oz) of sunflower seeds has 582 kcal. That is a very high energy density.

Do sunflower seeds have fiber?

A small handful of sunflower seeds, our reference serving of 25 g (0.9 oz), has about 2.8 g of fiber. 100 g (3.5 oz) of sunflower seeds has 11.1 g of fiber. They carry our “High in fiber” tag.

Are sunflower seeds filling?

Barely filling for the calories they provide: our estimated satiety score is 1 out of 5. Calculation: 1 (base) − 2 (very high energy density: 582 kcal/100 g) + 0 (protein: 3.3 g/100 kcal) + 0 (fiber: 1.9 g/100 kcal) + 0 (solid food with 1.2 g of water, under 70) = −1; raised to the minimum of 1. It is an estimate based on its composition, not a measurement in people.

What should I know about sunflower seeds on a GLP-1 medication?

Based on our tags, this is what matters about sunflower seeds on a GLP-1 medication. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs. These are general guidelines, not medical advice: everyone tolerates foods differently.

What counts as a normal serving of sunflower seeds?

We use 25 g (0.9 oz) as a typical serving, roughly a small handful of sunflower seeds. That amount provides about 146 kcal, 4.8 g of protein, and 2.8 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. USDA FoodData Central: Seeds, sunflower seed kernels, dry roasted, without salt (FDC ID 170563). U.S. Department of Agriculture, Agricultural Research Service. accessed .