Sunflower seeds are a surprisingly protein-rich snack, delivering about 5.5 grams of protein per ounce (28 grams) of hulled kernels. Whether you're tracking macros, building a plant-based meal plan, or simply curious about your daily intake, this calculator helps you convert any serving size — from grams to cups to tablespoons — into precise protein, calorie, and fat estimates.
Simply enter your serving amount, choose the unit, and select the seed type (hulled kernels, in-shell, or roasted). The tool instantly shows protein, calories, and fat, plus a breakdown of how those numbers are derived. It's ideal for athletes, vegans, and anyone using a food scale or measuring cups.
Use the quick-fill presets for common serving sizes, or type in your exact weight. The results are based on USDA FoodData Central values and are meant for general nutrition guidance.
🌻 Sunflower Protein Calculator
Estimate protein, calories, and fat in sunflower seeds
📊 Results
How it's calculated
How to Use This Tool
Enter the amount of sunflower seeds you plan to eat, select the unit (grams, ounces, cups, or tablespoons), and choose the seed type that matches what you have on hand. The calculator then converts your serving to grams and applies the appropriate per-100g nutrition values. Press Calculate to see protein, calories, and fat. Use the quick-fill buttons for common portions like a 1-ounce handful or a 2-tablespoon sprinkle.
If you're measuring with a food scale, grams are the most accurate. Cups and tablespoons are convenient but can vary depending on how tightly the seeds are packed. For best results, weigh your seeds whenever possible.
How It Works
The calculator uses nutrition data from the USDA FoodData Central database. For hulled sunflower seed kernels (dry roasted), the values per 100 grams are approximately:
- Protein: 20.8 g
- Calories: 582 kcal
- Total fat: 49.8 g
For raw hulled kernels, protein is similar (20.8 g) but calories and fat are slightly higher (584 kcal and 51.5 g). In-shell seeds contain much less edible kernel per weight — about 8.5 g protein, 260 kcal, and 20 g fat per 100 g — because the shell contributes significant weight.
The calculation is straightforward: convert your serving to grams, then multiply by the per-100g value divided by 100. For example, 50 g of hulled kernels gives 50 × 20.8 / 100 = 10.4 g of protein.
Worked Examples
Example 1: You eat 1 ounce (28 g) of dry-roasted hulled sunflower seeds. Protein = 28 × 20.8 / 100 = 5.8 g. Calories = 28 × 582 / 100 = 163 kcal. Fat = 28 × 49.8 / 100 = 13.9 g.
Example 2: You add 2 tablespoons (about 17.5 g) of raw kernels to a salad. Protein = 17.5 × 20.8 / 100 = 3.6 g. Calories = 17.5 × 584 / 100 = 102 kcal.
Example 3: You snack on 100 g of in-shell roasted seeds. Protein = 8.5 g, calories = 260 kcal, fat = 20 g. Note that you won't eat the shells, so actual intake is lower.
Tips & Best Practices
- Weigh seeds without the shell for the most accurate protein estimate.
- If you buy flavored or honey-roasted seeds, check the label — added sugar and oil can change calories and fat.
- Sunflower seeds are calorie-dense, so portion control matters if you're watching your weight. A typical serving is 1 ounce (28 g) or about ¼ cup.
- For a protein boost, sprinkle seeds on yogurt, oatmeal, or salads. They pair well with other plant proteins like beans or lentils.
Factors Affecting Accuracy
USDA values are averages and can vary by brand, growing conditions, and processing. Roasted seeds may have slightly different moisture content, and flavored varieties can add significant sodium or sugar. The in-shell option assumes you eat the entire seed including the shell, which is uncommon — most people discard the shell, so the actual edible portion is roughly 50–60% of the total weight. For that reason, the in-shell estimate is a rough guide rather than a precise measurement.
Frequently Asked Questions
Are sunflower seeds a good source of protein? Yes, they provide about 5.8 g of protein per ounce, which is comparable to many nuts. They also contain healthy fats, fiber, vitamin E, and minerals like magnesium and selenium.
Can I use this calculator for sunflower seed butter? Sunflower seed butter has a different density and nutrition profile. This tool is designed for whole seeds, not butter. For butter, check the label or use a dedicated nutrition database.
Why do in-shell seeds show less protein per 100 g? Because the shell adds weight without contributing much protein. If you weigh only the kernels, use the hulled option.
How does this compare to other seeds? Sunflower seeds are similar to pumpkin seeds in protein but higher in fat. For a lower-calorie option, consider chia or flax seeds, though they have different nutrient profiles.
Additional Resources
For more detailed nutrition data, visit the USDA FoodData Central database. You can also explore our artichoke protein calculator for another plant-based protein source, or the vegetable fiber calculator to track fiber alongside protein.