Sunflower Seed Flour
Seeds, sunflower seed flour, partially defatted
Nutrition Facts
- Total Fat 1,61 g2%
- Saturated Fat 0,14 g1%
- Trans Fat —
- Cholesterol 0 mg0%
- Sodium 3 mg0%
- Total Carbohydrate 35,83 g13%
- Dietary Fiber 5,2 g19%
- Total Sugars —
- Protein 48,06 g96%
- Vitamin D 0 µg0%
- Calcium 114 mg9%
- Iron 6,62 mg37%
- Potassium 67 mg1%
100g of Seeds, sunflower seed flour contains 326 kcal calories, 48,06g protein, and 58,2µg selenium per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein55%(192 kcal)
- Carbs41%(143 kcal)
- Fat4%(14 kcal)
Nutrient density
Meets ≥10% Daily Value for 17 of 27 nutrients
High nutrient densityUse Sunflower Seed Flour in your next meal plan
Melio can build a complete week of meals around Sunflower Seed Flour (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: Nut and Seed Products
- Sunflower Seed Flour has a potassium-to-sodium ratio of 22.3:1, which is considered favorable for blood-pressure support.
- Sunflower Seed Flour contains more protein per 100 g than a boiled egg — 48 g vs 13 g.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 326 kcal | 16% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 48,06 g | 96% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 35,83 g | 13% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 1,61 g | 2% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 5,2 g | 19% |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 3 mg | 0% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 67 mg | 1% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 114 mg | 9% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 346 mg | 82% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 689 mg | 55% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 6,62 mg | 37% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 4,95 mg | 45% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 1,71 mg | 190% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 1,98 mg | 86% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 58,2 µg | 106% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 0,14 g | 1% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 0,25 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 0,87 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 0 mg | 0% |
| EPA (Omega-3) Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance. Also known as: Eicosapentaenoic Acid | 0 g | — |
| DHA (Omega-3) Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health. Also known as: Docosahexaenoic Acid | 0 g | — |
| DPA (Omega-3) Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods. Also known as: Docosapentaenoic Acid | 0 g | — |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 2 µg | 0% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 0 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 1,3 mg | 1% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 0 µg | 0% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 3,19 mg | 266% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,27 mg | 20% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 7,31 mg | 46% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 6,6 mg | 132% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,75 mg | 44% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 222 µg | 56% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0 µg | 0% |
Amino acids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Lysine | 1,98 g | — |
| Leucine | 3,5 g | — |
| Isoleucine | 2,4 g | — |
| Valine | 2,78 g | — |
| Threonine | 1,96 g | — |
| Methionine | 1,04 g | — |
| Phenylalanine | 2,47 g | — |
| Tryptophan | 0,74 g | — |
| Histidine | 1,33 g | — |
| Arginine | 5,07 g | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 7,47 g | — |
| Alcohol | 0 g | — |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated11%(0,14 g)
- Monounsaturated20%(0,25 g)
- Polyunsaturated69%(0,87 g)
Household serving sizes
g- cup
- 64 g
- tbsp
- 4 g
Frequently asked questions about Sunflower Seed Flour
How many calories in Sunflower Seed Flour?
Sunflower Seed Flour contains 326 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Sunflower Seed Flour?
Sunflower Seed Flour contains 3 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Sunflower Seed Flour?
Per 100 grams, Sunflower Seed Flour contains 48.06 g protein, 35.83 g carbohydrates, and 1.61 g total fat.
Is Sunflower Seed Flour good for keto or low-carb?
Sunflower Seed Flour has 35.8 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Sunflower Seed Flour nutrition data come from?
Nutrition data for Sunflower Seed Flour is sourced from USDA FoodData Central (FDC ID 170156). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/170156/nutrients.
Diet compatibility
- High proteinAt least 20% of calories come from protein, making this food a useful building block for muscle-focused meal plans.
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
- High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
- Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
- VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
- VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
- Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Sunflower Seed Flour
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Sunflower Seed Flour.
3 meal ideas using Sunflower Seed Flour
Starter templates matched to Sunflower Seed Flour's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Protein-forward breakfast with Sunflower Seed Flour
Sunflower Seed Flour pairs with eggs and whole-grain toast for a breakfast around 30 g of protein — a useful post-workout option or a filling start to the day.
- Lunch
Protein-packed bowl with sunflower Seed Flour
Layer sunflower Seed Flour over a brown-rice bowl with roasted vegetables and tahini for a balanced lunch around 40 g of protein.
- Dinner
Low-sodium dinner with sunflower Seed Flour
Roast sunflower Seed Flour with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 170156), accessed 2019-04-01.
Published: 2019-04-01
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Use Sunflower Seed Flour in your next meal plan
Melio can build a complete week of meals around Sunflower Seed Flour (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan