Nuts
Sunflower seeds calories and nutrition
A cup of dried sunflower kernels (140 g) has 818 calories, with 29.1 g of protein, 28 g of carbs and 72 g of fat. That is 584 calories per 100 g.
Seeds, sunflower seed kernels, dried. Data: USDA FoodData Central, “Seeds, sunflower seed kernels, dried”. Dried edible kernels only: exclude discarded shells when weighing. These values do not represent a salted or oil-roasted product.
Serving size
1 cup of kernels · 140 g
818 calories
- Protein
- 29.1 g13% of calories · 58% DV
- Carbs
- 28 g13% of calories · 10% DV
- Fat
- 72 g74% of calories · 92% DV
- Fiber
- 12 g
- Sugars
- 3.7 g
- Saturated fat
- 6.2 g
- Sodium
- 12.6 mg
Nutritional content of sunflower seeds
For 1 cup of kernels (140 g), USDA reports 818 calories, 29.1 g protein, 28 g carbs and 72 g fat. Dried edible kernels only: exclude discarded shells when weighing. These values do not represent a salted or oil-roasted product. Sources ↓
Calories in sunflower seeds by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup of kernels140 g | 818 | 29.1 g | 28 g | 72 g |
| 1 oz of kernels28.3 g | 166 | 5.9 g | 5.7 g | 14.6 g |
| 100 g100 g | 584 | 20.8 g | 20 g | 51.5 g |
Serving weights are USDA’s household measures for this food.
Sunflower seeds nutrition facts
Per 100 g, 584 calories: 13% from protein, 13% from carbs and 74% from fat.
| Nutrient | Per 100 g | Per serving1 cup of kernels · 140 g | % Daily Value |
|---|---|---|---|
| Calories | 584 | 818 | – |
| Total fat | 51.5 g | 72 g | 92% |
| Saturated fat | 4.5 g | 6.2 g | 31% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 9 mg | 12.6 mg | 1% |
| Total carbohydrate | 20 g | 28 g | 10% |
| Dietary fiber | 8.6 g | 12 g | 43% |
| Total sugars | 2.6 g | 3.7 g | – |
| Protein | 20.8 g | 29.1 g | 58% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Calcium | 78 mg | 109.2 mg | 8% |
| Iron | 5.3 mg | 7.4 mg | 41% |
| Potassium | 645 mg | 903 mg | 19% |
| Vitamin A | 3 µg | 4.2 µg | 0% |
| Vitamin C | 1.4 mg | 2 mg | 2% |
% Daily Value is per serving (1 cup of kernels), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So a cup of dried sunflower kernels (818 calories) takes about 257 minutes of walking, roughly 29,300 steps.
Compare calories by serving
A cup of dried sunflower kernels has 818 calories, 654 more calories than a 1 oz serving of almonds (164 calories). The portions weigh 140 g and 28.4 g, respectively.
Related foods to explore
Sunflower seeds questions
How many calories are in a cup of dried sunflower kernels?
A cup of dried sunflower kernels (140 g) has 818 calories: 72 g fat, 28 g carbs (12 g of it fiber) and 29.1 g protein.
What food and preparation do these values cover?
Dried edible kernels only: exclude discarded shells when weighing. These values do not represent a salted or oil-roasted product.
Count it without looking it up.
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- U.S. Department of Agriculture, FoodData Central: Seeds, sunflower seed kernels, dried (FDC ID 170562, SR Legacy, published 2019-04-01).
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
Prepared by the KaloCam team · Updated
USDA official bulk archive acquired October 26, 2026; this record verified October 29, 2026. Nutrients are scaled from per 100 g; calories are rounded to whole kcal and other amounts to at most one decimal, with trailing zeros removed.