Sunflower Seeds — Nutrition, Calories & Diet Check
As an Amazon Associate we earn from qualifying purchases. We also earn commission from other retail partners via Awin and CJ. Some links on this page are affiliate links.
Sunflower Seeds — 580 kcal, 21.0g protein and 20.0g carbs per 100g. Here's how it stacks up for keto, low-carb, high-protein, gluten-free and vegan snacking, with full typical nutrition per 25g serving.
Nutrition: Sunflower Seeds (typical values)
| Per 100g | Per 25g serving | |
|---|---|---|
| Calories | 580 kcal | 145 kcal |
| Protein | 21.0g | 5.2g |
| Carbohydrates | 20.0g | 5.0g |
| of which sugars | 2.6g | 0.7g |
| Fat | 51.0g | 12.8g |
| Fibre | 8.6g | 2.1g |
| Salt | 0.0g | 0.0g |
Typical values for generic sunflower seeds; brands vary — always check the label. For full per-food nutrition data see our sister site's calorie and nutrition checker.
How many calories are in Sunflower Seeds?
Sunflower Seeds has 580 kcal per 100g. A typical 25g serving works out to 145 kcal — about 7% of a 2,000 kcal reference daily intake. Pre-packed portions vary by brand, so check the pack for the exact serving size.
Snack Picks
Is Sunflower Seeds keto-friendly?
In moderation. Sunflower Seeds has 20.0g of carbs per 100g — low enough for a low-carb diet, but a large portion could use up much of a strict keto day's allowance.
Is Sunflower Seeds a good source of protein?
Yes — 21.0g of protein per 100g makes sunflower seeds one of the better snack choices for protein. A 25g serving delivers about 5.2g. If you're stocking up, a snack portion pot set makes it easy to keep portions in check.
Is Sunflower Seeds healthy?
Yes, reasonably so. Sunflower Seeds is a good source of protein (21.0g/100g) and high in fibre (8.6g/100g) and low in sugar and low in salt. A typical 25g serving is 145 kcal — portion size is what usually decides whether a snack like this fits a healthy diet.
Sugar, salt and overall balance
Per UK traffic-light thresholds, sunflower seeds is low in sugar (2.6g/100g) and low in salt (0.0g/100g), with 8.6g of fibre. At 580 kcal per 100g, portion size decides whether it fits your day. Portion control helps more than anything — some snackers keep a set of digital kitchen scales to hand for exactly that reason.
Sunflower Seeds is closest in profile to pistachios, but sunflower seeds carries less sugar (2.6g sugar vs 8.0g sugar for pistachios).
Curious what's actually in this kind of snack? Check additives and E-numbers with the food ingredient checker, and if you're pregnant or storing leftovers, our food safety guide covers what's safe.
US: Tracking your gut health? HealthLabs offer at-home gastrointestinal testing — no GP referral or insurance required.
More to Try
Last updated: · Typical values; check product labels