# Sunflower seeds nutrition: 21 g protein per 100 g (est.) | Macro Friendly Meals

21 g protein per 100 g, 5.9 g per 1 oz.

Updated 2026-10-08 - data v2026-10-08.2

Estimated nutrition for Sunflower seeds, per 100 g and per 1 oz (28 g).

## Nutrition

|  | kcal | P | C | F |
| --- | --- | --- | --- | --- |
| Per 100 g | 584 | 21 | 20 | 51 |
| Per serving (1 oz, 28 g) | 164 | 5.9 | 5.6 | 14.3 |

Protein per 100 kcal: 3.6 g.

## Cost

Est. cost per serving: $0.20–$0.50 (est.).

Est. cost midpoint: $0.35 (est.).

Est. $ per 10 g protein: $0.59 (est.).

## Diet and scores

Low-carb, Paleo, Mediterranean, Vegetarian, Vegan, Pescatarian, Gluten-Free, Dairy-Free

Efficiency 8 / Taste 7 / Overall 7.5.

Longevity: Vitamin E, selenium

## Recipes using this food

None yet.

## Related

- [Almonds](https://macrofriendlymeals.com/foods/almonds) (3.6 g protein / 100 kcal)
- [Pistachios](https://macrofriendlymeals.com/foods/pistachios) (3.6 g protein / 100 kcal)
- [Chia seeds](https://macrofriendlymeals.com/foods/chia-seeds) (3.5 g protein / 100 kcal)
- [Hummus](https://macrofriendlymeals.com/foods/hummus) (3.5 g protein / 100 kcal)
- [Almond butter](https://macrofriendlymeals.com/foods/almond-butter) (3.4 g protein / 100 kcal)
- [Ground flaxseed](https://macrofriendlymeals.com/foods/ground-flaxseed) (3.4 g protein / 100 kcal)

Nutrition values are estimates until a USDA record is attached. Not medical advice.

USDA FDC ID: not yet verified (est.)

Canonical: https://macrofriendlymeals.com/foods/sunflower-seeds

Cite as: Macro Friendly Meals, "Sunflower seeds nutrition", https://macrofriendlymeals.com/foods/sunflower-seeds, data v2026-10-08.2.