Nuts and seeds
How much protein is in sunflower seeds?
Sunflower seeds has 20.8 g of protein per 100 g. A typical serving (1 cup, 140 g) has 29.1 g of protein and 818 calories.
- Protein, 1 cup (140 g)
- 29.1 g
- Protein per 100 calories
- 3.6 g
Moderate protein density
Protein in sunflower seeds by portion
| Portion | Protein | Calories | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (140 g) | 29.1 g | 818 | 28 g | 72.1 g |
| 1 cup, with hulls, edible yield (46 g) | 9.6 g | 269 | 9.2 g | 23.7 g |
| 100 g | 20.8 g | 584 | 20 g | 51.5 g |
Weigh it instead? Enter your own grams in the food lookup.
Nutrition per 100 g
- Calories
- 584
- Protein
- 20.8 g
- Carbs
- 20 g
- Fat
- 51.5 g
- Fibre
- 8.6 g
- Sugar
- 2.6 g
- Sodium
- 9 mg
Nuts and seeds: most protein per calorie
- Hemp seeds 5.7 g protein per 100 cal
- Pumpkin seeds 5.4 g protein per 100 cal
- Peanuts 4.2 g protein per 100 cal
- Peanut butter 3.7 g protein per 100 cal
- Almonds 3.7 g protein per 100 cal
- Pistachios 3.7 g protein per 100 cal
FAQ
Is sunflower seeds high in protein?
Somewhat. It has 3.6 g of protein per 100 calories, more than 44% of the 106 foods we track. Foods like chicken breast or tofu sit well above that.
How much protein is in 100 g of sunflower seeds?
20.8 g, with 584 calories.
How much sunflower seeds gives you 30 g of protein?
About 144 g, for roughly 841 calories. That's about 1 servings of 1 cup.
Where do these numbers come from?
USDA FoodData Central, entry 170562: "Seeds, sunflower seed kernels, dried" (SR Legacy). Brands and recipes vary, so a package label can differ a little.
Source
General information, not medical advice. Values are averages; brands and recipes vary.