Sunflower Seeds

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Nutrition Highlights

Sunflower seeds (with hulls), 1 cup (234g)

  • Calories: 262
  • Protein: 10.5g
  • Carbohydrate: 8.6g
  • Total Fat: 22.8g
  • Fiber: 4.8g

*Excellent Source of: Magnesium (163mg), Selenium (27.3mcg), and Folate (105mcg)

*Good Source of: Zinc (2.3mg)

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2025.