Sun Flower Seeds Nutrition Facts

Calories, fat, protein, and carbohydrate values for Sun Flower Seeds.


There are 699 calories in Sun Flower Seeds.


Nutrition Facts
Sun Flower Seeds
Serving Size:


cup (128 grams)

Amount Per Serving
Calories from Fat 574
Calories 699

% Daily Value*

Total Fat 64 grams

Saturated Fat 6.7 grams

Polyunsaturated Fat 42 grams
Monounsaturated Fat 12 grams

Cholesterol 0 milligrams

Sodium 7690 milligrams

Potassium 1088 milligrams

Total Carbohydrates 20 grams

Dietary Fiber 12 grams

Sugars 3.5 grams
Protein 25 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Grocery > Nuts & Seeds > Sunflower Seeds

How long would it take to burn off 700 KCal?
Walking (3mph) 188 minutes
Running (6mph) 67 minutes
Bicycling (10mph) 97 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

More than just a tasty snack, sunflower seeds are a nutritional powerhouse packed with essential nutrients. Derived from the fruit of the sunflower plant (Helianthus annuus), these small seeds offer numerous health benefits when consumed in moderation. In this expert article, we will explore the characteristics, benefits, and drawbacks of sunflower seeds.

Features of Sunflower Seeds

Sunflower seeds are rich in macronutrients such as protein, fat, and carbohydrates, making them an important source of energy. They also provide a wide range of vitamins, minerals and antioxidants, contributing to their overall nutritional value.

Benefits of Sunflower Seeds

  1. Cardiovascular Health: Studies have shown that regular consumption of sunflower seeds, along with other seeds, is associated with a reduced risk of cardiovascular disease. The high levels of monounsaturated and polyunsaturated fats, including omega-6 fatty acids, in sunflower seeds promote heart health by lowering cholesterol and improving blood pressure control.
  2. Immune Support: Sunflower seeds are a rich source of essential vitamins and minerals, including vitamin E, which plays an important role in supporting the immune system. In addition, these seeds contain selenium and folate, which help improve fertility and sperm quality.
  3. Weight management: Despite their relatively high calorie content, sunflower seeds can be a beneficial addition to a weight loss diet. They are packed with protein and fiber, which promote satiety and help control appetite. The presence of polyunsaturated fats, known as good fats, in sunflower seeds also helps with weight management.
  4. Nutrient Profile: Sunflower seeds are an excellent source of several nutrients. They contain significant amounts of vitamin B6, vitamin E, magnesium, copper and zinc, which are essential for maintaining optimal body function. These nutrients support healthy skin, promote brain health, and contribute to overall well-being.

Disadvantages of sunflower seeds

  1. Caloric density: While sunflower seeds offer numerous health benefits, it’s important to consume them in moderation due to their high caloric density. Overindulging in these small seeds can lead to weight gain, especially if consumed in large quantities.
  2. Allergies: Some people may be allergic to sunflower seeds. It is important to be cautious and consult a healthcare professional if you experience any adverse reactions after consuming sunflower seeds.
  3. Potential contamination: Sunflower seeds can sometimes be contaminated with fungi called aflatoxins, which are produced by certain molds. To minimize the risk of exposure, buy high-quality sunflower seeds from reputable sources and store them properly in a cool, dry place.

Bottom line

Sunflower seeds are a nutritious and delicious snack with a wide range of health benefits. They are packed with essential nutrients, promote cardiovascular health, support the immune system, help with weight management and provide a rich nutritional profile. However, it’s important to consume sunflower seeds in moderation due to their high caloric density and potential allergenicity. By incorporating sunflower seeds into a balanced diet, individuals can enjoy their many benefits and contribute to their overall well-being.
Note: The information in this article is for educational purposes only and is not intended to replace professional medical advice. If you have specific concerns or medical conditions, please consult a healthcare professional.

Questions and Answers

Are sunflower seeds good for weight management?

Yes, sunflower seeds can be a beneficial addition to a weight management diet. Despite their relatively high calorie content, sunflower seeds provide protein and fiber, which promote satiety and help control appetite. They also contain polyunsaturated fats, known as good fats, which can help with weight management.

Can sunflower seeds improve cardiovascular health?

Yes, regular consumption of sunflower seeds has been linked to improved cardiovascular health. These seeds are rich in monounsaturated and polyunsaturated fats, including omega-6 fatty acids, which can help lower cholesterol and improve blood pressure control. Including sunflower seeds in a balanced diet may help reduce the risk of cardiovascular disease.

Are there any potential allergenic concerns with sunflower seeds?

Yes, some people can have an allergic reaction to sunflower seeds. If you experience adverse reactions such as itching, swelling, or difficulty breathing after eating sunflower seeds, it is important to seek medical attention and consult with a healthcare professional. They can provide proper diagnosis and guidance based on your specific situation.

How should sunflower seeds be stored to keep them fresh?

The best way to keep sunflower seeds fresh is to store them in a cool, dry place. You can use airtight containers or sealable bags to protect them from moisture and pests. Avoid exposing the seeds to direct sunlight or high temperatures, as this can accelerate rancidity and reduce their shelf life.

Can sunflower seeds be consumed by people with nut allergies?

Sunflower seeds are generally considered safe for people with nut allergies, as they are technically seeds and not nuts. However, it is important to exercise caution and consult a healthcare professional if you have a known nut allergy. Cross-reactivity between sunflower seeds and tree nuts is possible, so it’s important to be aware of any potential sensitivities or allergies before consuming sunflower seeds.