Published by Saura ·
Sunflower seeds nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 617 kcal and 24.3 g protein. Reference food and preparation: edible sunflower-seed kernels. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 20 g edible portion of sunflower seeds (edible sunflower-seed kernels) supplies about 123 kcal, 4.9 g protein and 1.2 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Sunflower seeds: nutrition per 100 g and example portion
Reference preparation: edible sunflower-seed kernels. The exact source name is “Sunflower seed” (Fineli food 11212). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 20 g example |
|---|---|---|
| Energy | 617 kcal | 123 kcal |
| Protein | 24.3 g | 4.9 g |
| Available carbohydrate (excludes fiber) | 2.7 g | 0.5 g |
| Fat | 56.1 g | 11.2 g |
| Saturated fat | 4.9 g | 1 g |
| Fiber | 6 g | 1.2 g |
How to weigh sunflower seeds
Weigh kernels without the shells. Sunflower seeds used as a bread ingredient, a small salad topping and a large snack portion have very different quantities. The table describes seeds, not sunflower oil or seed butter.
Calculate your own sunflower seeds portion
For the 20 g example, multiply the source amounts by 20 ÷ 100 = 0.2. The unrounded energy calculation is 617.4 × 0.2 = 123.48 kcal, displayed as approximately 123 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 20 with your own edible weight. Keep the preparation as edible sunflower-seed kernels; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
A roasting oil or sweet coating changes the product, while sunflower oil contains no seed protein or fiber. Use a package label for flavored seeds. In a recipe, measure the amount actually added instead of estimating from the visible surface alone.
Meal ideas using sunflower seeds
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Add sunflower seeds to a cabbage and carrot salad.
- Use a weighed topping on yogurt and strawberries, with oats logged separately.
Compare other nuts, seeds and oils
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Olive oil | olive oil | 884 kcal | 0 g | 0 g |
| Almonds | plain edible almonds | 602 kcal | 24.1 g | 12.5 g |
| Pumpkin seeds | edible pumpkin-seed kernels | 590 kcal | 35.1 g | 6 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
Keep exploring
- Nuts, seeds and oils nutrition: compare foods and portionsCompare nuts, seeds and oils calories, protein and fiber with source-backed food tables, clear preparation states and links to practical portion guides.
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- Olive oil nutrition: calories, protein and portion sizesOlive oil (plain): about 884 kcal and 0 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Almonds nutrition: calories, protein and portion sizesAlmonds (plain kernels): about 602 kcal and 24.1 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Pumpkin seeds nutrition: calories, protein and portion sizesPumpkin seeds (shelled): about 590 kcal and 35.1 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Food portion sizes: measure what you eat, not a generic servingMake portion estimates clearer with edible weights, package serving sizes and a few reusable measurements for bread, rice, cheese, fruit and nuts.
- How to log cooking oil in a pan, tray or shared recipeMeasure cooking oil, divide it across shared servings and handle oil left in the pan without claiming an exact absorbed amount from a photo.
Frequently asked questions
How many calories are in 20 g of sunflower seeds?
This edible sunflower-seed kernels reference supplies about 123 kcal per 20 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of sunflower seeds matter?
A roasting oil or sweet coating changes the product, while sunflower oil contains no seed protein or fiber. Use a package label for flavored seeds. In a recipe, measure the amount actually added instead of estimating from the visible surface alone.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 11212: Sunflower seed
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 536: Olive oil
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 379: Almond
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 31211: Pumpkin seed
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.