Sunflower seed: calories & nutrition facts
100 g of sunflower seed contain 564 kcal (2,333 kJ), 26.1 g protein, 4.8 g carbohydrates (of which 3.5 g sugar), 47.6 g fat and 5.8 g fiber.
Source: German Nutrient Database (BLS 4.0), Max Rubner-Institut.
- Calories
- 564 kcal
- Protein
- 26.1 g
- Carbs
- 4.8 g
- Fat
- 47.6 g
- Fiber
- 5.8 g
- Sugar
- 3.5 g
- Salt
- 0 g
Nutrition for your portion
- Calories
- 564 kcal
- Protein
- 26.1 g
- Carbs
- 4.8 g
- Sugar
- 3.5 g
- Fat
- 47.6 g
- Fiber
- 5.8 g
for 100 g
Energy split
- Protein19 %
- Carbs3 %
- Fat78 %
All nutrition facts per 100 g
| Nutrient | Amount | % NRV |
|---|---|---|
| Energy | 564 kcal / 2,333 kJ | |
| MACRONUTRIENTS | ||
| Protein | 26.1 g | |
| Fat | 47.6 g | |
| Saturated fatty acids | 4.8 g | |
| Monounsaturated fatty acids | 13.4 g | |
| Polyunsaturated fatty acids | 26.7 g | |
| Omega-3 fatty acids | 0.06 g | |
| Omega-6 fatty acids | 26.6 g | |
| Cholesterol | Traces | |
| Carbohydrates | 4.8 g | |
| Sugar | 3.5 g | |
| Starch | 1.4 g | |
| Lactose | Traces | |
| Fiber | 5.8 g | |
| Alcohol | Traces | |
| Water | 3.8 g | |
| Salt | 0 g | |
| VITAMINS | ||
| Vitamin A (retinol equivalent) | 3 µg | 0 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 37.2 mg | 310 % |
| Vitamin K | 2.6 µg | 3 % |
| Vitamin B1 (thiamine) | 1.9 mg | 173 % |
| Vitamin B2 (riboflavin) | 0.26 mg | 19 % |
| Niacin | 11 mg | 69 % |
| Pantothenic acid | 0.83 mg | 14 % |
| Vitamin B6 | 1,270 µg | 91 % |
| Biotin | 56 µg | 112 % |
| Folate | 121 µg | 61 % |
| Vitamin B12 | Traces | |
| Vitamin C | Traces | |
| MINERALS | ||
| Sodium | Traces | |
| Potassium | 784 mg | 39 % |
| Calcium | 85.7 mg | 11 % |
| Magnesium | 336 mg | 90 % |
| Phosphorus | 688 mg | 98 % |
| Iron | 5.7 mg | 41 % |
| Zinc | 5.8 mg | 58 % |
| Iodine | 4 µg | 3 % |
| Copper | 1,890 µg | 189 % |
| Manganese | 2,380 µg | 119 % |
% NRV = share of the EU nutrient reference value for adults (Regulation 1169/2011). “Traces” = below the limit of quantification.
Variants & preparations
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German Nutrient Database (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner-Institut, 2025 · H430100 · Data: BLS 4.0 (2025)