Calories and nutrition facts
Sunflower seeds
100 g of sunflower seeds has 564 calories, 26 g protein, 4.8 g carbs and 48 g fat. 1 tbsp (10 g) has 56 calories.
- Carbs 5 %
- Protein 19 %
- Fat 76 %
56
0.48 g
2.6 gThe Health Score from the ClemCam app: 1 to 10, based on the Nutri-Score (2023) per 100 g.
Nutrition facts
| Nutrition facts | per 100 g | 1 tbsp (10 g) |
|---|---|---|
| Energy | 564 kcal 2,360 kJ | 56 kcal 234 kJ |
| Fat | 48 g | 4.8 g |
| of which saturated | 4.8 g | 0.48 g |
| Carbohydrates | 4.8 g | 0.48 g |
| of which sugars | 3.5 g | 0.35 g |
| Fibre | 5.8 g | 0.58 g |
| Protein | 26 g | 2.6 g |
| Salt | 0 g | 0 g |
Vitamins
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Vitamin A | 3 µg | 0.4 % |
| Vitamin B1 (thiamin) | 1.9 mg | 173 % |
| Vitamin B2 (riboflavin) | 0.26 mg | 19 % |
| Niacin (B3) | 11 mg | 69 % |
| Vitamin B6 | 1.3 mg | 91 % |
| Folate | 121 µg | 61 % |
| Vitamin E | 37 mg | 310 % |
| Vitamin K | 2.6 µg | 3.5 % |
Minerals
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Calcium | 86 mg | 11 % |
| Iron | 5.7 mg | 41 % |
| Magnesium | 336 mg | 90 % |
| Zinc | 5.8 mg | 58 % |
| Potassium | 784 mg | 39 % |
| Phosphorus | 688 mg | 98 % |
| Iodine | 4 µg | 2.7 % |
Per 100 g, at least 15% of the reference intake of: Vitamin B1 (thiamin), Vitamin B2 (riboflavin), Niacin (B3), Vitamin B6, Folate, Vitamin E, Iron, Magnesium, Zinc, Potassium, Phosphorus.
Adult reference intakes from EU Regulation 1169/2011 (fibre 30 g and salt 6 g as recommended by the DGE). Only values above 0 are shown.
Compared
Other foods in Nuts & seeds, per 100 g.
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Questions
How many calories are in 1 tbsp (10 g) of sunflower seeds?
1 tbsp (10 g) of sunflower seeds has 56 calories, with 2.6 g protein, 0.48 g carbs and 4.8 g fat.
How much protein is in sunflower seeds?
Sunflower seeds has 26 g protein per 100 g. That is 19% of its calories.
How many carbs are in sunflower seeds?
Sunflower seeds has 4.8 g carbs per 100 g, including 3.5 g sugars and 5.8 g fibre.
Source: German Federal Food Code (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner Institute (2025), licensed under CC BY 4.0. Values per 100 g edible portion, BLS code H430100. Serving sizes are typical amounts; per-serving values, shares and the Health Score were calculated by ClemCam.