Protein content
A 1 oz serving of oil-roasted sunflower seeds contains 5.6 g of protein - a moderate source of protein, about 11% of the 50 g Daily Value.
Share of this food's calories that come from protein - it is more of an energy food than a protein food.
| Serving | 1 oz (28 g) |
|---|---|
| Protein per serving | 5.6 g |
| Protein per 100 g | 20.1 g |
| Calories per serving | 166 kcal |
| Protein density | 14% of calories |
| Share of 50 g Daily Value | 11% |
| Protein quality | Incomplete protein |
| Category | Seeds |
| Food type | Whole food |
| USDA record | FoodData Central #170564 |
A typical 1 oz serving of oil-roasted sunflower seeds contains 5.6 grams of protein (20.1 g per 100 g), which makes it a moderate source of protein. That covers roughly 11% of the 50 g reference Daily Value, so it adds toward your protein total for the day.
Around 14% of the calories in oil-roasted sunflower seeds come from protein, so it is more of an energy food than a protein food. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
Among the 27 seeds in the database, oil-roasted sunflower seeds ranks 13th by protein per serving, and 456th out of all 796 foods on the site. Set against tahini, another seed entry in the database, a serving carries about 0.5 g more protein (tahini has 5.1 g per 2 tbsp).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving above is measured by weight at 28 g. The per-100 g figure lets you compare it directly against any other food here, whatever its serving.
Source: USDA FoodData Central #170564 - "Seeds, sunflower seed kernels, oil roasted, without salt" (SR Legacy, published 4/1/2019). Values are the published reference figures for that record, not lab measurements for a specific brand or batch.
Quick answers
Oil-roasted sunflower seeds has 20.1 g of protein per 100 g. A typical 1 oz serving (28 g) provides 5.6 g.
No. Oil-roasted sunflower seeds is an incomplete protein on its own; pairing it with other protein sources across the day covers the full range of essential amino acids.
A 1 oz serving of oil-roasted sunflower seeds contains 5.6 g of protein, about 11% of the 50 g reference Daily Value.
Oil-roasted sunflower seeds is a moderate source of protein, and about 14% of its calories come from protein, which makes it more of an energy food than a protein food. Set against tahini, another seed entry in the database, a serving carries about 0.5 g more protein (tahini has 5.1 g per 2 tbsp).
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