Sunflower Seed is a nutrient-dense nut or seed that is calorie-dense. It is high in protein, rich in dietary fiber, a good source of iron, and rich in potassium.
Calories per cup (140g)
817.6
kcal% Daily Value
Per cup (140g)
3.7g
sugar
A serving of Sunflower Seed (140g) contains 817.6kcal of calories, which is 41% of the recommended daily value based on a 2,000 calorie diet.
Calories measure the energy content of food. Your body needs calories to function, but consuming more than you burn leads to weight gain. When planning your meals, consider that sunflower seed is a significant source of calories compared to other nuts and seeds.
See how Sunflower Seed compares to other nuts and seeds foods.
per tbsp (16g)
98.2
per 100g
332
per 100g
607
per 100g
607
Source: USDA FoodData Central | FDC ID: 170562 | Last updated: 2026-03-30
All nutritional data on Food Index is sourced from official U.S. government databases and verified by nutrition experts at leading federal agencies.
Nutrient values from certified lab analysis
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Nutritional values are based on standard reference data and may vary slightly based on preparation methods, brands, and natural variation in foods. Always consult with a healthcare professional for personalized dietary advice.
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