Calories in sunflower seeds

Kernels, dried. 584 kcal (2,443 kJ) per 100 g. Choose a portion below and every figure on the page updates.

Sunflower seed kernels are energy-dense seeds with 584 kcal (2443 kJ) per 100 g, mostly from fat, the bulk of it unsaturated. They also provide 21 g of protein and 8.6 g of fibre. Their standout nutrient is vitamin E, and they are a good source of magnesium, selenium and several B vitamins.

Where the energy comes from

Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:

Things worth knowing

• One ounce of kernels (28 g) has 166 kcal / 693 kJ, a quarter cup (35 g) 204 kcal / 855 kJ and a tablespoon 53 kcal / 220 kJ.
• An ounce gives about 10 mg of vitamin E, two-thirds of the 15 mg Daily Value, plus 92 mg of magnesium (22%) and 15 µg of selenium (27%).
• Roasting barely changes calories: dry-roasted kernels list 582 kcal and oil-roasted 592 kcal per 100 g. Salted dry-roasted kernels carry 655 mg of sodium per 100 g, against 9 mg here.
• Seeds bought in the shell take longer to eat, but the figures here are for the kernels only; the shells are not counted.

Converting these figures

One 1 oz (kernels) of sunflower seeds is 166 kcal, which is 693 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.

It takes 41 g of sunflower seeds to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.