94 %
Vitamin E contributes to the protection of cells from oxidative stress.
How many calories are in sunflower seeds?
173kcal
in a 30 g handful
576 kcal per 100 g.
Source: UK CoFID 2021, record 14-845. Checked 5 October 2026.
14.3 gFat
5.9 gProtein
1.8 gFibre
94 %Daily vitamin E
What’s in a 30 g handful
About a third of a handful is fat; 2 g of it is saturated.
- 14.3 gFat
- 5.9 gProtein
- 5.6 gCarbohydrate
- 1.8 gFibre
- 1.3 gWater
- 1.1 gMinerals and the rest
About average for nuts and seeds
Sunflower seeds are 576 kcal per 100 g. The 38 nuts and seeds in this database average 522.
Sunflower seeds576
Nuts and seeds average522
Low in sugar, almost no salt
Low sugars and very low salt by UK labelling rules, per 100 g.
Sugars, per handful0.51 g
Salt, per handful0 g
Vitamins and minerals in sunflower seeds
Eleven of the 17 recorded reach the “high in” level. Vitamin E leads by a long way.
Show all 17 with amounts
Vitamin E11.3 mg, 94 %
Copper0.68 mg, 68 %
Thiamin (vitamin B1)0.48 mg, 44 %
Manganese0.66 mg, 33 %
Magnesium117 mg, 31 %
Phosphorus192 mg, 27 %
Selenium0.0147 mg, 27 %
Niacin (vitamin B3)2.7 mg, 17 %
Zinc1.5 mg, 15 %
Iron1.9 mg, 14 %
Potassium213 mg, 11 %
Calcium33 mg, 4.1 %
Riboflavin (vitamin B2)0.06 mg, 4.1 %
Vitamin A0.0009 mg, <1 %
Vitamin Dnone recorded
Vitamin Cnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What sunflower seeds don’t give you. And where to find it.
No recorded vitamin D, vitamin C or vitamin B12.
Vitamin D
0mgin sunflower seeds
Find it inBloater, grilled500 % per 100 g
Vitamin C
0mgin sunflower seeds
Find it inCherries, West Indian2150 % per 100 g
Vitamin B12
0mgin sunflower seeds
Find it inLiver, ox, raw4400 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Sunflower seeds against other nuts and seeds
Per 100 g, sunflower seeds have the most vitamin E of the 6 here, ahead of hazelnuts (kernel only).
37.8mg
25mg
23.9mg
13.9mg
12.8mg
10.1mg
Sunflower seedsthis page
Hazelnuts, kernel only−12.8 mg
Almonds, toasted−13.9 mg
Pine nuts, kernel only−23.9 mg
Nuts, mixed−25 mg
All values per 100 g, from the same dataset. Differences are against sunflower seeds.
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Questions about sunflower seeds
The questions people ask about sunflower seeds, answered from the dataset.
How many calories are in a portion of sunflower seeds?
A typical portion (30 g, a small handful) gives 173 kcal. Per 100 g the figure is 576 kcal.
Is sunflower seeds high in vitamin E?
Yes. Sunflower seeds have 37.8 mg vitamin E per 100 g, 315 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals do sunflower seeds have most of?
By share of the daily reference intake: vitamin E (37.8 mg, 315 %), copper (2.3 mg, 227 %) and thiamin (1.6 mg, 145 %) per 100 g.
Are sunflower seeds a good source of protein?
Sunflower seeds have 19.8 g protein per 100 g, 13 % of the energy, which meets the UK threshold for “source of protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-845, Sunflower seeds, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2013. LGC, Fatty acid composition of foods, 1987; and Fruit and Nuts Supplement, 1992. Values are per 100 g of the edible part; a handful is 30 g, a small handful, the usual UK portion for nuts and seeds. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 38 nuts and seeds kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More nuts and seeds
From the same group, with calories per 100 g, and the foods with the most vitamin E.
More nuts and seeds
- Melon seeds583 kcal
- Peanuts, kernel only, plain, unsalted564 kcal
- Pistachio nuts, kernel only, roasted and salted601 kcal
- Brazil nuts, kernel only683 kcal
- Chestnuts, kernel only, raw170 kcal
- Macadamia nuts, salted748 kcal
- All 38 nuts and seeds