Protein content
A 1 oz serving of sunflower seeds contains 5.8 g of protein - a moderate source of protein, about 12% 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 | 5.8 g |
| Protein per 100 g | 20.8 g |
| Calories per serving | 164 kcal |
| Protein density | 14% of calories |
| Share of 50 g Daily Value | 12% |
| Protein quality | Incomplete protein |
| Category | Seeds |
| Food type | Whole food |
| USDA record | FoodData Central #170562 |
A typical 1 oz serving of sunflower seeds contains 5.8 grams of protein (20.8 g per 100 g), which makes it a moderate source of protein. That covers roughly 12% of the 50 g reference Daily Value, so it adds toward your protein total for the day.
Around 14% of the calories in 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, sunflower seeds ranks 10th by protein per serving, and 444th out of all 796 foods on the site. Set against raw tahini, another seed entry in the database, a serving carries about 0.5 g more protein (raw tahini has 5.3 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 #170562 - "Seeds, sunflower seed kernels, dried" (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
Sunflower seeds has 20.8 g of protein per 100 g. A typical 1 oz serving (28 g) provides 5.8 g.
No. 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 sunflower seeds contains 5.8 g of protein, about 12% of the 50 g reference Daily Value.
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 raw tahini, another seed entry in the database, a serving carries about 0.5 g more protein (raw tahini has 5.3 g per 2 tbsp).
Related
Head to head