Sunflower seeds, toasted
Per 100 g, Sunflower seeds, toasted provides 602 calories, 19.3 g carbohydrate, 20.5 g protein and 6.2 g fibre.
602kcal 30% RI Reference IntakeEU/UK adult daily energy reference of 2,000 kcal used on packaged-food nutrition labels (Reg. 1169/2011). Switch to the US toggle for FDA Daily Values.
66%Nutrient scoreNutrient ScoreThe share of this food's 19 rated nutrients that score well for its calories — a good source of beneficial nutrients while staying low in saturated fat, sodium and added sugars.19 available of 33 total nutrients with a Daily Value19of33
Protein20.5g14% kcal
Carbs19.3g13% kcal
Fat49.2g74% kcal
Fiber6.2g
High in
Full nutrient breakdown
Reference
Proximates
- Protein ProteinBuilds and repairs tissue, drives enzymes and hormones. Made up of amino acids — nine of which the body can't make itself.UK adult RI: 50 G/day20.5G20.5G41%
- Fat FatAll fats combined: saturated, monounsaturated, polyunsaturated, and trans. Carries fat-soluble vitamins (A, D, E, K) and contributes 9 kcal per gram.UK adult RI: 70 G/day49.2G49.2G70%
- Total carbohydrate Total carbohydrateAll carbohydrate combined: sugars, starches, and fiber. Calculated by subtracting water + protein + fat + ash from the food's total mass — hence "by difference".UK adult RI: 260 G/day19.3G19.3G7%
- Fiber FiberPlant carbohydrate the body can't digest. Feeds gut bacteria, slows sugar absorption, and supports regular digestion. UK adults: target 30 g/day.UK adult RI: 30 G/day6.20G6.20G21%
Carbohydrates
- Sugars SugarsNaturally-occurring + added sugars combined (mono- and disaccharides).UK adult RI: 90 G/day1.80G1.80G2%
Fats and Fatty Acids
Sterols
Vitamins
- Vitamin C Vitamin CWater-soluble antioxidant + cofactor in collagen synthesis. Lost easily in cooking water and air exposure.UK adult RI: 80 MG/day0MG0MG0%
- Vitamin B12 Vitamin B12Water-soluble B-vitamin essential for red blood cell formation and the nervous system. Only found naturally in animal foods — vegans need fortified foods or supplements.UK adult RI: 2.5 UG/day0UG0UG0%
- Vitamin A Vitamin AFat-soluble vitamin for vision, immune function, and skin. Measured in retinol activity equivalents (RAE) so plant and animal sources are comparable.UK adult RI: 800 UG/day3.00UG3.00UG0%
- Vitamin E Vitamin EFat-soluble antioxidant that protects cell membranes from oxidative damage. Nuts, seeds, and vegetable oils are the densest sources.UK adult RI: 12 MG/day39.1MG39.1MG326%
- Vitamin D Vitamin DFat-soluble vitamin essential for calcium absorption and bone health. The skin also synthesises it from sunlight, so dietary intake matters most over winter.UK adult RI: 5 UG/day0UG0UG0%
Minerals
- Calcium CalciumMajor mineral for bone density, muscle contraction, and nerve signalling.UK adult RI: 800 MG/day110MG110MG14%
- Iron IronCarries oxygen in haemoglobin. Plant (non-heme) iron absorbs less efficiently than meat (heme) iron — pair with vitamin C to boost absorption.UK adult RI: 14 MG/day6.60MG6.60MG47%
- Magnesium MagnesiumCofactor in 300+ enzyme reactions — energy metabolism, muscle relaxation, blood pressure regulation.UK adult RI: 375 MG/day400MG400MG107%
- Phosphorus PhosphorusMajor mineral for bones, energy storage (ATP), and cell membranes. Widespread in protein-rich foods.UK adult RI: 700 MG/day660MG660MG94%
- Potassium PotassiumElectrolyte mineral that counters sodium's effect on blood pressure. Concentrated in fruit, vegetables, beans, and dairy.UK adult RI: 2,000 MG/day730MG730MG37%
- Sodium SodiumMineral mostly consumed as salt (sodium chloride). Excess raises blood pressure in salt-sensitive people.UK adult RI: 2,400 MG/day3.00MG3.00MG0%
- Zinc ZincTrace mineral for immune function, wound healing, and sense of taste. Best absorbed from animal foods; phytates in grains reduce uptake.UK adult RI: 10 MG/day5.30MG5.30MG53%
- Copper CopperTrace mineral involved in iron metabolism and connective tissue.UK adult RI: 1 MG/day2.35MG2.35MG235%
- Manganese ManganeseTrace mineral for bone formation and antioxidant enzymes.UK adult RI: 2 MG/day2.30MG2.30MG115%
- Selenium SeleniumTrace mineral that supports thyroid hormone metabolism and antioxidant defence. Brazil nuts are the densest source.UK adult RI: 55 UG/day51.0UG51.0UG93%
Sunflower seeds, toasted: key facts
Good source of
- How many calories are in Sunflower seeds, toasted?
- Sunflower seeds, toasted has 602 calories per 100 g.
- How much protein is in Sunflower seeds, toasted?
- Sunflower seeds, toasted provides 20.5 g of protein per 100 g.
- How many carbs are in Sunflower seeds, toasted?
- Sunflower seeds, toasted contains 19.3 g of carbohydrate per 100 g, including 6.2 g of fibre.
- How much fat is in Sunflower seeds, toasted?
- Sunflower seeds, toasted has 49.2 g of fat per 100 g.
Values shown for the selected serving and per 100 g. % RI follows the UK / EU Reference Intakes (Reg. 1169/2011) for adults and children 4 + years. Reference only — not medical or dietary advice (Terms & Conditions §3).