Nuts and seeds
How much fiber is in sunflower seeds?
100 g of sunflower seeds (kernels, dried) has 8.6 g of fiber. A typical portion, ¼ cup (35 g), has 3.0 g, which is 10% of the 30 g daily reference.
Per 100 g
8.6g
kernels, dried
Per typical portion
3.0g
¼ cup (35 g)
Of the 30 g reference
10%
Fiber per portion
| Portion | Fiber | Share of 30 g |
|---|---|---|
| ¼ cup (35 g) | 3.0 g | 10% |
| ½ cup (70 g) | 6.0 g | 20% |
| 1 cup (140 g) | 12.0 g | 40% |
Compared with similar foods
- Chia seeds dried
34.4 g
- Flaxseed whole seeds
27.3 g
- Almonds raw, with skin
12.5 g
- Sunflower seeds kernels, dried
8.6 g
- Pumpkin seeds kernels, dried
6.0 g
Fiber per 100 g, each food in the form named.
Good to know
The value is for shelled kernels. A spoonful sprinkled over salad or oatmeal is an easy extra plant.
EU nutrition-claim thresholds per 100 g: source 3 g, high 6 g.
Keep reading
Questions
Are sunflower seeds high in fiber?
Yes. At 8.6 g per 100 g it passes the EU “high in fiber” threshold of 6 g per 100 g. A typical portion, ¼ cup (35 g), adds 3.0 g, or 10% of the 30 g reference.
How much fiber is in a quarter cup of sunflower seeds?
A quarter cup of kernels (35 g) has 3.0 g of fiber, about 10% of the 30 g reference.
Do sunflower seeds count as a plant?
Yes. They add one plant to your week, however often you eat them. The goal of 30 a week counts each different plant once.