Nuts and seeds
How much protein is in sunflower seeds?
An ounce of sunflower seeds has about 5.5 g of protein.
That's 19 g of protein per 100 g, or 3.3 g for every 100 calories.
Protein per serving
| Serving | Weight | Protein | Calories |
|---|---|---|---|
| 1 oz | 28 g | 5.5 g | 165 |
| 100 g | 100 g | 19 g | 582 |
How sunflower seeds compares
Other nuts and seeds, ranked by how much protein you get per 100 calories.
| Food | Protein per 100 g | Protein per 100 calories |
|---|---|---|
| Hemp seedshulled | 32 g | 5.7 g |
| Pumpkin seedsroasted kernels | 30 g | 5.2 g |
| Peanutsdry-roasted, salted | 24 g | 4.2 g |
| Peanut buttersmooth, salted | 22 g | 3.7 g |
| Almondsraw | 21 g | 3.7 g |
| Pistachiosdry-roasted, salted | 21 g | 3.7 g |
| Chia seedsdried | 17 g | 3.4 g |
| Flaxseedground | 18 g | 3.4 g |
| Almond butterplain | 21 g | 3.4 g |
| Tahinisesame paste | 17 g | 2.9 g |
| Cashewsdry-roasted, salted | 15 g | 2.7 g |
| Almond milkunsweetened | 0.4 g | 2.7 g |
| WalnutsEnglish | 15 g | 2.3 g |
| Pecanshalves | 9.2 g | 1.3 g |
How it fits into a meal
For building muscle, Schoenfeld and Aragon's 2018 review of the research suggests about 0.4 g of protein per kilogram of body weight at each meal, spread over at least four meals a day. At 170 lb (77 kg), that's about 31 g a meal. An ounce of sunflower seeds covers about 18% of that.
Work out your own daily and per-meal target with the protein calculator.
Nutrition data: USDA FoodData Central ("Seeds, sunflower seed kernels, dry roasted, with salt added", FDC ID 169418). Actual values vary by brand, recipe and cooking method, so treat these numbers as close estimates.