Foods/Nuts & Seeds/Sunflower seeds

Nuts & Seeds · snack

Sunflower seeds

1 oz · 28 g164 kcal

A nuts & seed that's a strong source of Vitamin E (α-tocopherol) and Copper.

Macros

Per serving

164 kcal

Energy

5.8g

Protein

5.6g

Carbs

14.4g

Fat

2.4g

Fiber

Protein 5.8 gCarbs 5.6 gFat 14.4 g

584 kcal / 100 g. That’s the food’s true density — why the per-serving and per-100 g views differ.

What a serving covers

% of a day’s needs

Per 1 oz (28 g), as a share of a reference adult — male, 35, moderately active.

Vitamin E (α-tocopherol)

66%

Copper

56%

Omega-6 Linoleic

38%

Thiamin (B1)

35%

Vitamin B6

29%

Selenium

27%

Good source of (≥ 20% RDA)

Vitamin E (α-tocopherol)CopperOmega-6 LinoleicThiamin (B1)Vitamin B6SeleniumPhosphorusManganese

Pairs well with

What fills sunflower’s gaps?

Sunflower seeds is lighter on Vitamin D, Calcium — these round it out into a fuller glass.

a fuller
glass

2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Calcium KaleAdds Vitamin K & Vitamin C+ Vitamin K+ Vitamin C+ Vitamin A Hemp seedsAdds Omega-3 ALA & Manganese+ Omega-3 ALA+ Manganese+ Magnesium

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

Use in moderation.

Serving: 1 oz = 28 g

A realistic daily max is about 40 g — the solver caps it so one ingredient can't dominate your day.

Daily ceiling

≈ 40 g

Share of calories

≤ 10%

Common questions

Sunflower seeds, in brief

How many calories are in sunflower seeds?

1 oz (28 g) of sunflower seeds has about 164 calories.

What is sunflower seeds a good source of?

Sunflower seeds is a good source of Vitamin E (α-tocopherol), Copper, Omega-6 Linoleic, Thiamin (B1), and 5 more nutrients.

Is sunflower seeds good in a smoothie?

S8D usually places sunflower seeds as a snack-role food alongside the smoothie.

Keep exploring

More nuts & seeds

All foods →

Nutrient guides

Vitamin E (α-tocopherol) Copper Omega-6 LinoleicThiamin (B1) Vitamin B6 Selenium

Put sunflower to work.

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