Sunflower Seeds
The cheapest way to hit your vitamin E target, with selenium and copper alongside.
Nutrition per 100 g
Standardised to 100 g of sunflower seeds for fair comparison. Typical serving: 30 g hulled — 175 kcal per 30 g serving.
| Nutrient | Per 100 g | Per serving (30 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 583 kcal | 175 kcal | 100 kcal |
| Protein | 20.3 g | 6.1 g | 3.5 g |
| Carbohydrate | 21 g | 6.3 g | 3.6 g |
| Fat | 51.3 g | 15.4 g | 8.8 g |
| Fibre | 9 g | 2.7 g | 1.5 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of sunflower seeds, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (30 g) | % DV |
|---|---|---|---|
| Minerals | |||
| Calcium | 116 mg | 34.8 mg | 9% |
| Iron | 4.4 mg | 1.3 mg | 24% |
| Magnesium | 302 mg | 90.6 mg | 72% |
| Phosphorus | 732 mg | 220 mg | 59% |
| Potassium | 657 mg | 197 mg | 14% |
| Sodium | 0 mg | 0 mg | 0% |
| Zinc | 5.6 mg | 1.7 mg | 51% |
| Selenium | 17.8 µg | 5.3 µg | 32% |
| Copper | 1.9 mg | 0.57 mg | 211% |
| Manganese | 2.6 mg | 0.78 mg | 113% |
Source: USDA FoodData Central — Seeds, sunflower seed, kernel, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat sunflower seeds?
- A single serving covers most of a day's vitamin E.
- A nut-free option for schools and allergy-aware households.
- Far cheaper than tree nuts per gram.
How to include it
- Toast and add to salads for crunch instead of croutons.
- Stir into granola and flapjacks.
- Blend into dressings for body without dairy.
Things to consider
- Roasted and salted packs can be very high in sodium.
- Sunflower seed butter is calorie-dense; measure it.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
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One of the best plant sources of magnesium and zinc, with 9 g protein per 30 g.
- kcal
- 560
- protein
- 29.3 g
- fibre
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per 100 g · Typical serving: 30 g hulled
Almonds
An energy-dense nut providing unsaturated fat, fibre, vitamin E and magnesium.
- kcal
- 580
- protein
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- fibre
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Oats, dry
A whole grain with beta-glucan soluble fibre and a low cost per serving.
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- fibre
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