Sunflower seeds
Sunflower seeds provide fat, fiber, and some protein in a compact serving. A measured ounce makes the portion easier to compare than eating directly from a large bag.
Why it received this rating
Sunflower seeds provide unsaturated fat, some protein, and fiber in a compact serving. The yellow rating reflects how quickly fat, calories, and sodium can rise when the portion is larger than one ounce or the seeds are heavily salted.
Nutrition snapshot
Per serving: 1 oz shelled, dry roasted (28g)
The displayed USDA values are for dry-roasted sunflower kernels without salt. Salted versions add sodium, so check the package label for the product you are eating.
Source: USDA FoodData Central, FDC 170563, Seeds, sunflower seed kernels, dry roasted, without salt. Values are scaled to 1 oz (28 g) and rounded for display. Source reviewed August 17, 2026. Review nutrition source How nutrition data is handled
Portion and preparation guidance
Use about 1 ounce, roughly 1/4 cup of shelled kernels, as the reference serving. Measure the seeds into a small bowl if you want the portion to stay visible.
Symptoms or considerations
A one-ounce serving is fat-dense, and larger portions can contribute to fullness or an upset stomach for some people. Salted products can add meaningful sodium, so compare labels and choose unsalted or lightly salted seeds if sodium is a concern.
Common questions
Can sunflower seeds contribute to fullness or bloating?
They may for some people because a measured ounce contains both fat and fiber. If you notice a pattern, compare a smaller portion with a larger one rather than assuming the same response for everyone.
Does salted versus unsalted matter?
Salted versions add sodium, while the USDA nutrition snapshot on this page is for unsalted kernels. Check the package label if sodium intake matters for you.
Individual tolerance varies. This rating is general educational guidance, not a statement that this food is the right choice for your personal medical needs. Follow advice from your prescriber or registered dietitian.
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