Sunflower seed calories by the ounce, the cup and the shell
165 calories in an ounce of kernels
An ounce of dry roasted sunflower seed kernels has 165 calories. That's 28.35 g of shelled seeds roasted without salt.
Every number here is for the kernel, the part you eat. The shells aren't counted.
USDA FoodData Central. Seeds, sunflower seed kernels, dry roasted, without salt. Source checked September 29, 2026.
From an ounce up to a cup
Half a cup of dry roasted kernels is 64 g and 372 calories. A full cup is 128 g and 745 calories.
| Portion | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg | Portion source |
|---|---|---|---|---|---|---|---|---|---|---|
| 1 oz dry roasted kernels | 28.35 g | 165 | 5.5 | 6.8 | 14.1 | 3.1 | 0.8 | 0.9 | 0 | USDA portion, 1 oz |
| Half a cup dry roasted kernels | 64 g | 372 | 12.4 | 15.4 | 31.9 | 7.1 | 1.7 | 1.9 | 0 | Half a cup, computed from USDA's 1 cup |
| 1 cup dry roasted kernels | 128 g | 745 | 24.7 | 30.8 | 63.7 | 14.2 | 3.5 | 3.8 | 0 | USDA portion, 1 cup |
| Kernels from 1 cup of seeds in the shell | 46 g | 269 | 9.6 | 9.2 | 23.7 | 4 | 1.2 | 4.1 | 0 | USDA portion, 1 cup of seeds in the hull, kernels only |
| 1 cup dried kernels | 140 g | 818 | 29.1 | 28 | 72 | 12 | 3.7 | 12.6 | 0 | USDA portion, 1 cup |
| 1 oz oil-roasted kernels | 28.35 g | 168 | 5.7 | 6.5 | 14.5 | 3 | 0.9 | 0.9 | 0 | USDA portion, 1 oz |
USDA FoodData Central. Seeds, sunflower seed kernels, dry roasted, without salt. USDA FoodData Central. Seeds, sunflower seed kernels, dried. USDA FoodData Central. Seeds, sunflower seed kernels, oil roasted, without salt. Source checked September 29, 2026.
Seeds bought in the shell
USDA says a cup of sunflower seeds in the shell gives 46 g of kernels, and those kernels have 269 calories. That weight comes from USDA's record for dried kernels, not roasted ones.
If you crack them as you go, weigh the shells you're left with and subtract them from the starting weight to get the kernels.
USDA FoodData Central. Seeds, sunflower seed kernels, dried. Source checked September 29, 2026.
What an ounce of kernels holds
An ounce of dry roasted kernels has 14.1 g of fat, 5.5 g of protein and 3.1 g of fiber. It has 6.8 g of carbs, and only 0.8 g of that is sugar.
Comparing with a nut? Almonds have their own page, and other snacks are in the full list of calorie references.
| Nutrient | 1 oz dry roasted kernels | Per 100 g |
|---|---|---|
| Calories | 165 kcal | 582 kcal |
| Protein | 5.5 g | 19.3 g |
| Carbs | 6.8 g | 24.1 g |
| Fat | 14.1 g | 49.8 g |
| Fiber | 3.1 g | 11.1 g |
| Sugar | 0.8 g | 2.7 g |
| Sodium | 0.9 mg | 3 mg |
USDA FoodData Central. Seeds, sunflower seed kernels, dry roasted, without salt. Source checked September 29, 2026.
Dry roasted, oil roasted or not roasted
Per 100 g the three records sit close together. Oil-roasted kernels have 592 calories, dried kernels have 584 and dry roasted have 582. Oil-roasted kernels list 51.3 g of fat against 49.8 g for dry roasted.
The cups differ more. USDA's cup of dried kernels weighs 140 g and has 818 calories.
| Preparation | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg |
|---|---|---|---|---|---|---|---|---|---|
| Dry roasted kernels without salt | 100 g | 582 | 19.3 | 24.1 | 49.8 | 11.1 | 2.7 | 3 | 0 |
| Dried kernels, not roasted | 100 g | 584 | 20.8 | 20 | 51.5 | 8.6 | 2.6 | 9 | 0 |
| Oil-roasted kernels without salt | 100 g | 592 | 20.1 | 22.9 | 51.3 | 10.6 | 3.1 | 3 | 0 |
USDA FoodData Central. Seeds, sunflower seed kernels, dry roasted, without salt. USDA FoodData Central. Seeds, sunflower seed kernels, dried. USDA FoodData Central. Seeds, sunflower seed kernels, oil roasted, without salt. Source checked September 29, 2026.
Weigh the shelled kernels
Put the kernels on a scale and enter the grams. The calculator uses dry roasted kernels without salt.
Snacking straight from the bag? Tell TrueCal roughly how much you ate and check the estimate it gives you.
28.35 g has about 165 calories.
USDA FoodData Central. Seeds, sunflower seed kernels, dry roasted, without salt. Source checked September 29, 2026.
How much protein does an ounce of sunflower seeds have?
An ounce of dry roasted kernels has 5.5 g of protein, and a cup has 24.7 g.
USDA FoodData Central. Seeds, sunflower seed kernels, dry roasted, without salt. Source checked September 29, 2026.
How many calories do sunflower seeds have per 100 g?
Dry roasted kernels without salt have 582 calories per 100 g. Kernels roasted in oil have 592.
USDA FoodData Central. Seeds, sunflower seed kernels, dry roasted, without salt. USDA FoodData Central. Seeds, sunflower seed kernels, oil roasted, without salt. Source checked September 29, 2026.
Log the portion you ate
Add food from a photo or a sentence, then check the portion before saving.
USDA FoodData Central. Seeds, sunflower seed kernels, dry roasted, without salt. USDA FoodData Central. Seeds, sunflower seed kernels, dried. USDA FoodData Central. Seeds, sunflower seed kernels, oil roasted, without salt. Source checked September 29, 2026.