Sunflower seeds, plain, salted
Common food
Photo: Wikipedia
Sunflower seeds are the edible kernels of the Helianthus annuus plant, offering a satisfying, nutty crunch with a subtle, savory flavor when lightly salted. They are a powerhouse of healthy fats, particularly polyunsaturated and monounsaturated fats, and provide a significant amount of plant-based protein and dietary fiber in a compact, portable snack.
Calorie split: 12% protein · 15% carbs · 72% fat
↓ Full nutrition💚 Why it's loved
People love them for their addictive, savory crunch and satisfying mouthfeel, making them a perfect on-the-go snack. Their versatility shines in both sweet and savory contexts, from trail mixes to salad toppers, and they hold deep cultural significance as a traditional snack in many regions.
⚠️ Watch-outs & how to enjoy it better
The salted variety can be high in sodium, which may be a concern for those monitoring blood pressure. They are also a common allergen, and their high fat content, while healthy, means they are calorie-dense, so portion control is key. To counteract sodium, choose unsalted versions or rinse them lightly; for calories, measure out a single serving (about a handful) instead of eating from a large bag.
Key benefits
- Excellent source of vitamin E, a potent antioxidant.
- Rich in magnesium, which supports muscle and nerve function.
- High in selenium, which is vital for thyroid health.
- Provides a good amount of plant-based protein and fiber.
- Contains healthy fats that support heart health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The spiral pattern of seeds in a sunflower head follows the Fibonacci sequence, with 34 seeds spiraling one way and 55 the other, maximizing space efficiency.
Full nutrition (USDA data · scales with serving)
| Water | 1.2 g |
| Energy | 575 kcal |
| Protein | 19.1 g |
| Total lipid (fat) | 49.2 g |
| Carbohydrate, by difference | 23.8 g |
| Fiber, total dietary | 11.0 g |
| Total Sugars | 2.7 g |
| Calcium, Ca | 70.0 mg |
| Iron, Fe | 3.8 mg |
| Magnesium, Mg | 127 mg |
| Phosphorus, P | 1141 mg |
| Potassium, K | 840 mg |
| Sodium, Na | 462 mg |
| Zinc, Zn | 5.2 mg |
| Copper, Cu | 1.8 mg |
| Selenium, Se | 78.4 ug |
| Vitamin C, total ascorbic acid | 1.4 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.24 mg |
| Niacin | 7.0 mg |
| Vitamin B-6 | 0.79 mg |
| Folate, total | 234 ug |
| Folic acid | 0.00 ug |
| Folate, food | 234 ug |
| Folate, DFE | 234 ug |
| Choline, total | 54.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 5.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 25.8 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.05 g |
| SFA 16:0 | 2.8 g |
| SFA 18:0 | 2.2 g |
| Fatty acids, total monounsaturated | 9.4 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 9.3 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 32.5 g |
| PUFA 18:2 | 32.4 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Seeds, sunflower seed kernels, oil roasted, with salt added — USDA does not publish this profile for Sunflower seeds.
| Tryptophan | 0.31 g |
| Threonine | 0.82 g |
| Isoleucine | 1.0 g |
| Leucine | 1.5 g |
| Lysine | 0.82 g |
| Methionine | 0.43 g |
| Cystine | 0.40 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.59 g |
| Valine | 1.2 g |
| Arginine | 2.1 g |
| Histidine | 0.56 g |
| Alanine | 0.98 g |
| Aspartic acid | 2.2 g |
| Glutamic acid | 4.9 g |
| Glycine | 1.3 g |
| Proline | 1.0 g |
| Serine | 0.95 g |
FAQ
Are sunflower seeds a good source of protein?
Yes, they are an excellent plant-based protein source, providing about 19 grams per 100g, which is comparable to many legumes and nuts.
How should I store shelled sunflower seeds?
To prevent the natural oils from going rancid, store shelled seeds in an airtight container in a cool, dark place, or ideally in the refrigerator or freezer for longer-term freshness.
What's the difference between sunflower seeds and sunflower seed kernels?
The terms are often used interchangeably for the shelled, edible part. Technically, a 'kernel' is the innermost part, while a 'seed' includes the outer shell, but in common usage, both refer to the shelled snack.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 5.75 kcal/g · 13% calories from protein · 11.0 g fiber · 2.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.55 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.