How many calories are in 100 grams of sunflower seeds?

December 28, 2025 •

3 min read

Sunflower seeds are a tiny powerhouse, with a single sunflower head capable of yielding up to 2,000 seeds. While a nutritious snack, their high-energy content means mindful consumption is key. A 100 gram serving of shelled, dried sunflower seeds contains approximately 584 calories.

Quick Summary

100 grams of shelled sunflower seeds typically contain around 584 calories, making them an energy-dense snack. They provide healthy fats, protein, fiber, and numerous vitamins and minerals but should be consumed in moderation due to their high-calorie count.

Key Points

High Calorie Count: 100 grams of shelled sunflower seeds typically contain around 584 calories, primarily from healthy fats.
Rich in Nutrients: They are an excellent source of vitamin E, selenium, magnesium, and healthy fats, supporting overall health.
Moderation is Key: A standard 1/4 cup (28g) serving is recommended to manage calorie intake while enjoying the benefits.
Heart-Healthy: The high concentration of healthy fats and antioxidants can help lower blood pressure and cholesterol.
Versatile Ingredient: Sunflower seeds can be added to a wide array of foods, including salads, yogurts, and baked goods.
Beware of Salt: Many commercially prepared seeds are high in sodium; opt for unsalted versions if you are monitoring your salt intake.
Inedible Shells: The shells are not digestible and should not be consumed with the kernels.

Unpacking the Nutritional Profile of Sunflower Seeds

Dried, shelled sunflower seeds are a remarkably nutritious food source, but their high-calorie content means they should be enjoyed as part of a balanced diet. A 100-gram serving, which is significantly larger than the standard snack portion, provides a substantial energy boost. The bulk of these calories comes from their high-fat content, primarily healthy unsaturated fats that are beneficial for cardiovascular health. Beyond the raw numbers, the seeds pack a powerful punch of essential vitamins and minerals crucial for various bodily functions.

Macronutrient Breakdown

In a 100-gram portion of shelled sunflower seeds, the macronutrient composition is a telling indicator of their energy density:

Fat: About 51.5 grams, with a favorable mix of polyunsaturated (including linoleic acid) and monounsaturated fats. These fats are essential for hormone production and cell health.
Protein: Roughly 20.8 grams, making them a great plant-based protein source for muscle repair and growth.
Carbohydrates: Approximately 20 grams, which includes a significant amount of dietary fiber, crucial for digestive health.

Micronutrient Highlights

While the calorie count is notable, it's the rich array of vitamins and minerals that truly makes sunflower seeds shine. They are an excellent source of several key nutrients:

Vitamin E: A potent antioxidant that helps protect cells from free radical damage, which is linked to chronic diseases.
Selenium: An antioxidant that supports thyroid function and plays a vital role in boosting immunity.
Magnesium: Important for bone health, muscle tone, and regulating blood sugar and pressure.
Copper: Essential for transporting oxygen via red blood cells and for energy production.
B Vitamins: Includes Thiamin (B1), Niacin (B3), and Folate (B9), which are crucial for converting food into energy and for cell health.

Health Benefits of Moderate Consumption

Eating sunflower seeds in sensible portions offers a range of health advantages. The healthy fats, coupled with antioxidants, contribute to several positive health outcomes:

Cardiovascular Support: The unsaturated fatty acids and vitamin E content can help lower blood pressure and reduce 'bad' LDL cholesterol and triglyceride levels, decreasing the risk of heart disease.
Anti-Inflammatory Properties: The seeds contain flavonoids and other beneficial plant compounds that help combat inflammation, a risk factor for many chronic conditions.
Blood Sugar Regulation: When added to other foods like bread, the protein, fat, and fiber in sunflower seeds can slow the release of sugar from carbohydrates, helping to moderate blood sugar levels.
Immune System Boost: Key minerals like zinc and selenium are essential for immune function and help the body fight off infections.

Sunflower Seeds vs. Pumpkin Seeds: A Quick Comparison


Nutrient (per 100g)	Shelled Sunflower Seeds (approx.)	Shelled Pumpkin Seeds (approx.)	Best For...
Calories	584 kcal	446 kcal	Calorie-controlled diets (Pumpkin)
Protein	~21 g	~19 g	Protein Boost (Sunflower)
Total Fat	~51 g	~19 g	Healthy Fats (Sunflower)
Carbohydrates	~20 g	~54 g	High-Carb Diets (Pumpkin)
Vitamin E	35.17 mg (234% DV)	0.3 mg (2% DV)	Antioxidant Power (Sunflower)
Magnesium	325 mg (77% DV)	592 mg (169% DV)	Mineral Content (Pumpkin)

Incorporating Sunflower Seeds into Your Diet

Given their nutritional density, sunflower seeds are a versatile food that can be added to countless meals. A standard serving of about 1/4 cup (28-30 grams) is an excellent way to reap the benefits without overdoing the calories. Here are some simple ways to enjoy them:

As a Snack: Enjoy a handful of shelled, unsalted seeds on their own.
Toppings: Sprinkle over salads, stir-fries, yogurt, or oatmeal for added crunch.
Baked Goods: Mix into homemade bread, muffins, and granola bars.
In Butter Form: Use sunflower seed butter as a healthy alternative to peanut butter on toast or in smoothies.
In Pesto: Substitute sunflower seeds for pine nuts to create a nut-free pesto sauce.

Conclusion: The Final Word on Sunflower Seeds and Calories

In summary, 100 grams of sunflower seeds contain a substantial amount of calories, primarily from heart-healthy fats, along with a wealth of vitamins and minerals. While the number may seem high, focusing on standard 1-ounce (28g) portions is key for fitting them into a healthy diet. This approach allows you to benefit from their anti-inflammatory, immune-boosting, and cardiovascular-protective properties without consuming excess calories. Whether raw, roasted, or ground into butter, these seeds offer a delicious and nutritious way to enhance your meals. Always be mindful of added sodium, especially in pre-packaged varieties, to maintain optimal health benefits.

For more detailed nutritional information and daily recommended intakes, resources like the National Institutes of Health provide comprehensive data on essential vitamins and minerals, including those found in sunflower seeds.(https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/)

Frequently Asked Questions

A typical 1-ounce (about 28 grams or 1/4 cup) serving of shelled, dry-roasted sunflower seeds contains approximately 165 to 175 calories, depending on the preparation.

While calorie-dense, sunflower seeds can aid weight management when consumed in moderation. Their high fiber and protein content promotes satiety, which can help reduce overall calorie intake throughout the day.

The calorie difference between roasted and raw sunflower seeds is minimal. However, roasting with added oils or flavorings can increase the fat and sodium content. Opt for dry-roasted or raw seeds for the most natural nutrition.

Sunflower seeds offer numerous benefits, including reduced inflammation, improved heart health through lower blood pressure and cholesterol, better blood sugar control, and a stronger immune system due to their rich antioxidant and mineral content.

No, the shells are indigestible and can cause digestive issues or damage. They should be cracked open and the inner kernel consumed, with the shells discarded.

Sunflower seeds are generally higher in total calories, fat, and a wider range of B vitamins and Vitamin E. Pumpkin seeds are typically higher in carbohydrates, fiber, and some specific minerals like magnesium and zinc.

Overconsumption can lead to weight gain due to their high-calorie count. Additionally, eating salted varieties can result in excessive sodium intake. For individuals with kidney disease, the high phosphorus content can also be a concern.

Yes, sunflower seeds contain linoleic acid, a fatty acid that can help relax blood vessels, which promotes lower blood pressure. The high magnesium content also contributes to blood pressure regulation.