How much protein is in 100g of sunflower seeds?
21g of protein, with 584 calories.
How Much Protein Is in Sunflower seeds?
Sunflower seeds has 21g of protein per 100g and 584 calories. Here is what that means per realistic portion, how it compares with similar foods, and how to use it to hit a daily protein target.
Protein in sunflower seeds
Sunflower seeds contains 21g of protein per 100g, alongside 584 calories. That works out to 3.6g of protein per 100 calories, which is a low protein density — this is not primarily a protein food.
Weigh what you actually eat: 100g is a reference amount, not a portion. Multiply 21g by your portion weight and divide by 100.
To reach 30g of protein from sunflower seeds alone you would need about 143g.
Sunflower seeds compared with similar foods
Same category, ranked by protein per 100g.
| Food | Protein | Calories |
|---|---|---|
| 🌿 Hemp seeds | 31g | 553 |
| 🎃 Pumpkin seeds | 30g | 559 |
| 🍉 Watermelon seeds (dried) | 28g | 557 |
| 🥜 Peanuts | 26g | 567 |
| 🥜 Peanut butter | 25g | 588 |
| 🌻 Sunflower seeds | 21g | 584 |
| 🌰 Almonds | 21g | 579 |
| 🥜 Almond butter | 21g | 614 |
Per 100g.
Using sunflower seeds to hit a protein target
- Protein per 100g: 21g. Calories per 100g: 584. Quality: incomplete protein.
- Cheap, high protein. Great snack.
- A sunflower seeds portion can anchor a meal on its own — build the rest of the plate around it.
- Log it in the Protein Calendar and the daily total updates automatically.
Turn this into dinner
Hunter Chef builds a recipe around the protein target you pick, with macros calculated from the real ingredients.
Open Hunter ChefCommon questions
How much sunflower seeds do I need for 30g of protein?
About 143g of sunflower seeds provides 30g of protein.
Is sunflower seeds a good protein source?
Yes. At 21g per 100g it is a strong protein source, and it is a incomplete protein.
Keep reading
Protein in hemp seeds31g per 100g, 553 calories.Protein in pumpkin seeds30g per 100g, 559 calories.Protein CalculatorAdd this food to a full meal and get the total.What is Protein Hunter?
Protein Hunter is a protein and nutrition app with a database of 232 foods — from a leaf of kale to a wagyu steak — plus AI tools that answer protein questions, count a whole meal, build recipes to a macro target, and track what you actually eat.
- Search any food
- Count a full meal
- Recipes to your macros
- Scan a plate or label
Why it's different: the numbers are calculated from a fixed ingredient database rather than guessed, and when a target is not physically achievable the app says so instead of inventing a figure.
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