Nutrition for Sunflower Seeds

Calories, Protein, Vitamins and More

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Sunflower Seeds Nutrition Summary

One teaspoon of sunflower seeds (2.8 grams or 0.1 oz) contains 17 calories and 0.5 grams of protein. Sunflower seeds consists of 21% carbohydrates, 17% protein, 57% fat, and less than 1% of water.

Sunflower seeds are an excellent source of a few nutrients, including dietary fiber and potassium. It also contains significant amounts of iron, magnesium, Vitamin B6, pantothenic acid, zinc, manganese, copper and phosphorus.

In one teaspoon of sunflower seeds:

  • Calories: 17
  • Protein: 0.5 g
  • Dietary fiber: 0.3 g
  • Fat: 1.6 g, (Saturated: 0.2 g)
  • Sodium: 0.1 mg
There is no significant amounts of sugar or cholesterol in sunflower seeds.

See the Sunflower Seeds Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Seeds, sunflower seed kernels, toasted, without salt.

Calories in Sunflower Seeds

Sunflower seeds have 17 calories per teaspoon or 609 calories for every 100 grams. Most of its calories are from fat, carbohydrates and protein.

77% of calories in sunflower seeds are from fat, 13% of calories are from carbohydrates and 11% of calories are from protein.

Calories from Carbs

About 13% the calories in sunflower seeds are from carbohydrates. The carbs in sunflower seeds are mostly in the form of dietary fiber (100%). An excellent high-fiber food, a single teaspoon of sunflower seeds contains 1% of recommended daily values or 0.3 grams of dietary fiber.

  • Dietary fiber: 0.3 g
There is no significant amounts of sugar or starch in sunflower seeds.

Calories from Fat

The majority, or 77% of the calories in Sunflower Seeds are from fat. Sunflower seeds are high in total fat, with 1.6 grams per teaspoon. Most of the fat in sunflower seeds are healthier unsaturated fats.

Sunflower seeds are cholesterol free and trans-fat free.

  • Total fat: 1.6 g
  • Saturated fat: 0.2 g
  • Monounsaturated fat: 0.3 g
  • Polyunsaturated fat: 1 g
There is no significant amounts of cholesterol or trans fat in sunflower seeds.

Omega-6 in Sunflower Seeds

A good source of omega-6 fatty acids, every teaspoon of sunflower seeds contain a total of 1 grams of omega-6. In addition, a large portion of the omega-6 in sunflower seeds come from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 1.04 g

Calories Similar to Sunflower Seeds

Some other nuts or seeds with similar calories to sunflower seeds by weight:

Protein in Sunflower Seeds

A single teaspoon of Sunflower Seeds contains 0.5 grams of protein. Although sunflower seeds are relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 0.48 g
  • Tryptophan: 0.01 g
  • Threonine: 0.02 g
  • Isoleucine: 0.02 g
  • Leucine: 0.04 g
  • Lysine: 0.02 g
  • Methionine: 0.01 g
  • Phenylalanine: 0.02 g
  • Valine: 0.03 g
  • Histidine: 0.01 g

Protein Similar to Sunflower Seeds

Some other nuts or seeds with similar amounts of protein to sunflower seeds by weight:

Vitamins and Minerals in Sunflower Seeds

An good source of nutrients, sunflower seeds contain abundant amounts of potassium. A single teaspoon of sunflower seeds contains 13.7 milligrams of potassium.

Vitamins in sunflower seeds (1 tsp):
  • Thiamin: < 0.1 mg
  • Riboflavin: < 0.1 mg
  • Niacin: 0.1 mg
  • Vitamin b6: < 0.1 mg
  • Vitamin c: < 0.1 mg
  • Folate: 6.6 ug
Minerals in sunflower seeds (1 tsp):
  • Calcium: 1.6 mg
  • Potassium: 13.7 mg
  • Iron: 0.2 mg
  • Magnesium: 3.6 mg
  • Zinc: 0.1 mg
  • Phosphorus: 32.3 mg
  • Copper: 0.1 mg
  • Manganese: 0.1 mg
There is no significant amounts of selenium, choline, vitamin a, pantothenic acid, vitamin e, vitamin b12 or vitamin k in sunflower seeds.

Similar to Sunflower Seeds for Potassium

Here are some other nuts or seeds with similarly abundant amounts of potassium to sunflower seeds:

Sunflower Seeds Nutrition Chart

Sunflower Seeds:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Sunflower Seeds in Cooking

Most recipes call for one or two teaspoons of sunflower seeds.

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