Protein in Sunflower Seeds: How Much per 100g and per Portion
Sunflower seeds provide 19.8g of protein per 100g. This amount supplies 40% of the UK’s daily reference intake for protein. While they are a useful source of protein, they are also high in fat, which contributes significantly to their total calorie count of 576 kcal per 100g.
CoFID 14-845 · Sunflower seeds
What the numbers say
- Protein per calorie. Sunflower seeds offer 3.4g of protein for every 100 kcal. Protein accounts for 14% of their total energy, with the majority of calories coming from fat.
- Front-of-pack profile. Per 100g, sunflower seeds are rated ‘high’ (red) for fat and saturated fat under the UK’s front-of-pack labelling system. They are rated ‘low’ (green) for sugars and salt.
- A 30g portion. A 30g amount of sunflower seeds contains 5.9g of protein and 173 kcal. This smaller portion also provides 14.2g of fat.
- Fibre information. The national database does not contain a value for the dietary fibre content of sunflower seeds.
Sunflower Seeds macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 576 kcal 2,392 kJ |
29% | – |
| Protein | 19.8g | 40% | – |
| Fat | 47.5g | 68% | high |
| of which saturates | 6.6g | 33% | high |
| Carbohydrate | 18.6g | 7% | – |
| of which sugars | 1.7g | 2% | low |
| Fibre | n/a | – | – |
| Salt | 0.01g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in sunflower seeds by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 15g | 3g | 86 | 2.8g | 7.1g |
| 30g | 5.9g | 173 | 5.6g | 14.2g |
| 50g | 9.9g | 288 | 9.3g | 23.8g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of sunflower seeds for 20g or 30g of protein
- To get 20g of protein from sunflower seeds alone, you would need to eat 101g, which contains 582 kcal and 48g of fat.
- For a higher target of 30g of protein, the required amount is 152g, providing 873 kcal and 72g of fat.
- Due to their high calorie and fat content, it is practical to combine smaller amounts of sunflower seeds with other protein sources to meet your targets.
How it compares with other nuts and seeds
Among the 14 nuts and seeds on this site, sunflower seeds rank 6th for protein content per 100g. Overall, they place 49th out of 137 foods. Their protein content of 19.8g per 100g is slightly lower than almonds (21.2g) but higher than sesame seeds (18.2g), cashew nuts (17.7g), and pistachios (17.9g). When considering protein relative to calories, they also rank 6th in their group, providing more protein per calorie than sesame seeds and cashews but less than almonds.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Sunflower Seeds | 19.8g | 576 | 3.4g |
| Almonds | 21.2g | 554 | 3.8g |
| Sesame Seeds | 18.2g | 598 | 3g |
| Cashew Nuts | 17.7g | 573 | 3.1g |
| Pistachios | 17.9g | 601 | 3g |
Quick answers
How much protein is in a small portion of sunflower seeds?
A 30g amount of sunflower seeds provides 5.9g of protein and 173 kcal. A larger 50g portion contains 9.9g of protein and 288 kcal.
Are sunflower seeds a good source of protein compared to other seeds?
Sunflower seeds, with 19.8g of protein per 100g, contain more protein than sesame seeds (18.2g) but less than almonds (21.2g).
Are sunflower seeds high in fat?
Yes, per 100g they contain 47.5g of fat and 6.58g of saturated fat. This gives them a ‘high’ (red) front-of-pack rating for both fat and saturates.
When to speak to a GP or dietitian
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.