USDA-derived generic food data
What is the nutrition score of Sunflower Seeds?
Per 100g, Sunflower Seeds has a Daily Nutrient Contribution score of 48/100. Its strongest contributions are Folate, Magnesium, Phosphorus. Treat this as a fixed nutrient comparison, not a personal recommendation.
Reviewed 16 July 2026. USDA-derived values are estimates for a generic food and can vary with preparation and brand.
Daily Nutrient Contribution
48/100
15 nutrients provide at least 10% of the daily reference used for this comparison.
Nutrition facts
The same generic food data, shown per 100g and for a handful (28g).
| Nutrient | Per 100g | Per a handful |
|---|---|---|
| Calories | 584 kcal | 164 kcal |
| Protein | 21 g | 6 g |
| Carbs | 20 g | 6 g |
| Fat | 52 g | 14 g |
| Fiber | 9 g | 2 g |
| Sat fat | 4 g | 1 g |
| Sodium | 9 mg | 3 mg |
| Potassium | 645 mg | 181 mg |
| Calcium | 78 mg | 22 mg |
| Iron | 5.3 mg | 1.5 mg |
| Magnesium | 325 mg | 91 mg |
| Zinc | 5 mg | 1.4 mg |
| Vitamin C | 1 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 227 µg | 64 µg |
Where Sunflower Seeds contributes most
These percentages are capped at 100% for the score calculation. They use a fixed adult reference and are not personalised targets.
Folate
100%
227 µg per 100g
Magnesium
100%
325 mg per 100g
Phosphorus
100%
660 mg per 100g
Vitamin B1
100%
1.48 mg per 100g
Sat fat
4 g per 100g
Shown separately because the score focuses on positive daily nutrient contributions.
Sodium
9 mg per 100g
Shown separately because the score focuses on positive daily nutrient contributions.
Source and limits
This page uses Nutrigate's USDA FoodData Central-derived generic-food table. It is useful for comparison, while the label on a branded product is more specific. Nutrition information is not medical advice.
Find Sunflower Seeds in USDA FoodData CentralCompare related foods
These foods have similar nutrient contribution patterns in the same fixed comparison.