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Sunflower seeds

1 oz dry-roasted sunflower seeds (28 g) per serving.

5.5g
protein per serving
Calories
165
per serving
Protein density
3.3
g per 100 cal
Calorie cost
30
cal per 1g protein
To hit 30g protein
5.5 oz
153g · 900 cal

Macro breakdown

Protein5.5g(12%)
Carbs6.8g(15%)
Fat14.1g(72%)
Fiber3.2g

Tips to maximize protein

1.Store Sunflower seeds in an airtight container in a cool, dark place
2.Toast lightly to enhance flavor and crunch
3.Portion into small containers to avoid overeating
4.Add to oatmeal, yogurt, or salads for protein and healthy fats
5.Choose unsalted varieties to control sodium intake

Pairs well with

🥛
Greek yogurt
17g
100 cal
🌾
Oats
5.4g
153 cal
🍎
Banana
1.3g
105 cal

Similar nut & seed foods

🥜
Almond butter
2 tbsp almond butter (32 g)
6.8g
🥜
Almonds
1 oz almonds (~23 kernels, 28 g)
6g
🥜
Cashews
1 oz raw cashews (28 g)
5.2g

Frequently Asked Questions

Sunflower seeds contains 5.5g of protein per serving. This makes it a moderate protein source with a protein density score of 3.3 (grams of protein per 100 calories).

You need approximately 5.5 servings of Sunflower seeds to reach 30g of protein, which would provide about 900 calories. Consider combining with other protein sources for a more practical portion size.

Sunflower seeds provides 5.5g of protein for 165 calories, giving it a calorie cost of 30.0 calories per gram of protein. While nutritious, consider balancing with leaner protein sources for weight loss goals.

Sunflower seeds contains 3.2g of fiber per serving. This makes it a high-fiber food that contributes meaningfully toward the recommended 30g daily fiber intake.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16