Nuts, seeds and oleaginous fruit

Sunflower seeds

Nuts, seeds and oleaginous fruit 621 kcal / 100 g FSVO V7.1

100 g of Sunflower seeds provides 621 kcal (2,570 kJ). Its composition stands out for its content of folate (227 µg), phosphorus (670 mg) and magnesium (330 mg) per 100 g. This food belongs to the “Nuts, seeds and oleaginous fruit” category (“Nuts, seeds and oleaginous fruit” family) of the Swiss database.

The essentials for 100 g

Protein25.1 g 50%

Fat54.5 g 78%

Carbohydrates3.6 g 1%

Dietary fibre8 g 27%

% of nutrient reference values (adults), for the displayed portion.

Detailed composition

for 100 g

Nutrient	Value	% NRV*
Macronutrients
Energy	621 kcal (2,570 kJ)C	31%
Protein	25.1 gA	50%
Fat	54.5 gA	78%
of which saturated fat	5.4 gA	27%
of which polyunsaturated	23.5 gA	n/a
of which omega-3	0 gC	n/a
Carbohydrates	3.6 gA	1%
of which sugars	3.4 gA	4%
Dietary fibre	8 gA	27%
Water	4.8 gA	n/a
Alcohol	0 gE	n/a
Minerals
Calcium	86 mgA	11%
Iron	5 mgA	36%
Magnesium	330 mgA	88%
Phosphorus	670 mgA	96%
Potassium	750 mgA	38%
Sodium	4 mgA	0%
Zinc	5.8 mgA	58%
Vitamins
Vitamin D	0 µgE	0%
Vitamin B12	0 µgE	0%
Vitamin C	1 mgA	1%
Folate	227 µgA	114%

* Share of the nutrient reference values for adults (Swiss FIC ordinance, annex 10), for the displayed portion. For dietary fibre the annex sets no value: the 30 g a day is an indicative benchmark. “n/a”: value not available in the source, never estimated by us. A, E or C indicates each value’s origin.

As a share of daily needs

Covered by 100 g · reference population: average adult.

Protein50%

Fat78%

Carbohydrates1%

Dietary fibre27%

Folate114%

Phosphorus96%

Magnesium88%

Zinc58%

Potassium38%

Quick comparison

Difference per 100 g from this food’s point of view: “+” = it contains more than the compared food.

Comparison	Protein	Fat	Energy
vs Brazil nut	+ 8.1 g	− 12 g	− 77 kcal
vs Seeds, kernels, nuts (average), unsalted	+ 4.3 g	+ 1.6 g	+ 3 kcal
vs Pine nuts	+ 8.6 g	− 7.4 g	− 67 kcal
vs Cashew nut	+ 3.6 g	+ 6.4 g	+ 2 kcal
vs Linseed	+ 3.8 g	+ 12.3 g	+ 88 kcal

Similar foods

Within the “Nuts, seeds and oleaginous fruit” family, selected by nutritional proximity (method v1.0).

Seeds, kernels, nuts (average), unsalted618 kcal

Hazelnut661 kcal

Brazil nut698 kcal

Pine nuts688 kcal

Cashew nut619 kcal

Peanut623 kcal

Linseed533 kcal

Frequently asked questions

How many calories in 100 g of Sunflower seeds?

100 g of Sunflower seeds provides 621 kcal, i.e. 2,570 kJ (FSVO data V7.1).

How much protein in 100 g of Sunflower seeds?

100 g provides 25.1 g of protein, i.e. 50% of the adult reference value (50 g).

What is the fat content of 100 g of Sunflower seeds?

100 g contains 54.5 g of fat, of which 5.4 g saturated fatty acids.

Where do these values come from?

From the Swiss food composition database V7.1 published by the FSVO (July 2026). Every value carries an origin indicator: A (measured), E (estimated) or C (calculated).

Which preparation state do the values refer to?

To the official label “Sunflower seeds” in the database: the state (raw, cooked, drained…) is specified where relevant. Preparation substantially changes the composition per 100 g, especially the water content.

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