Sunflower SeedsOther

Q: Are sunflower seeds a common allergen?

Not officially. Health Canada's priority allergen list includes sesame seeds but leaves sunflower seeds off entirely. Real-world allergic reactions do happen, though, and appear to be on the rise. One pediatric allergy clinic reported a growing cumulative incidence of sunflower seed allergy over time. A case series of 117 IgE-sensitized adults found 24% had a confirmed clinical allergy — and half of that group experienced anaphylaxis. Call it an emerging allergen rather than a major one.

584

kcal / 100g

818

kcal / 1 cup

3 things to watch for

KetoLow-CalorieLow-Fat

Dairy-FreeEgg-FreeGluten-FreeHigh-ProteinLow-CarbLow-SugarNut-FreePalm Oil FreeSoy-FreeVeganVegetarian

Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.

Nutrition Facts (per 100g)

Nutrient	Amount	%DV
Energy	584kcal	—
Protein	20.78g	42%
Total lipid (fat)	51.46g	66%
Fatty acids, total saturated	4.455g	22%
Cholesterol	0mg	0%
Carbohydrate, by difference	20g	7%
Fiber, total dietary	8.6g	31%
Total Sugars	2.62g	—
Sodium, Na	9mg	0%

Vitamins & Minerals

Calcium, Ca78mg (10% NRV)

Iron, Fe

Iron contributes to normal cognitive function EU register →

Iron contributes to normal energy-yielding metabolism EU register →

Iron contributes to normal formation of red blood cells and haemoglobin EU register →

Iron contributes to normal oxygen transport in the body EU register →

Iron contributes to the normal function of the immune system EU register →

Iron contributes to the reduction of tiredness and fatigue EU register →

Iron has a role in the process of cell division EU register →

5.25mg (38% NRV)

Potassium, K

Potassium contributes to normal functioning of the nervous system EU register →

Potassium contributes to normal muscle function EU register →

Potassium contributes to the maintenance of normal blood pressure EU register →

645mg (32% NRV)

Magnesium, Mg

Magnesium contributes to a reduction of tiredness and fatigue EU register →

Magnesium contributes to electrolyte balance EU register →

Magnesium contributes to normal energy-yielding metabolism EU register →

Magnesium contributes to normal functioning of the nervous system EU register →

Magnesium contributes to normal muscle function EU register →

Magnesium contributes to normal protein synthesis EU register →

Magnesium contributes to normal psychological function EU register →

Magnesium contributes to the maintenance of normal bones EU register →

Magnesium contributes to the maintenance of normal teeth EU register →

325mg (87% NRV)

Phosphorus, P

Phosphorus contributes to normal energy-yielding metabolism EU register →

Phosphorus contributes to normal function of cell membranes EU register →

Phosphorus contributes to the maintenance of normal bones EU register →

Phosphorus contributes to the maintenance of normal teeth EU register →

660mg (94% NRV)

Zinc, Zn

Zinc contributes to normal DNA synthesis EU register →

Zinc contributes to normal acid-base metabolism EU register →

Zinc contributes to normal carbohydrate metabolism EU register →

Zinc contributes to normal cognitive function EU register →

Zinc contributes to normal fertility and reproduction EU register →

Zinc contributes to normal macronutrient metabolism EU register →

Zinc contributes to normal metabolism of fatty acids EU register →

Zinc contributes to normal metabolism of vitamin A EU register →

Zinc contributes to normal protein synthesis EU register →

Zinc contributes to the maintenance of normal bones EU register →

Zinc contributes to the maintenance of normal hair EU register →

Zinc contributes to the maintenance of normal nails EU register →

Zinc contributes to the maintenance of normal skin EU register →

Zinc contributes to the maintenance of normal testosterone levels in the blood EU register →

Zinc contributes to the maintenance of normal vision EU register →

Zinc contributes to the normal function of the immune system EU register →

Zinc contributes to the protection of cells from oxidative stress EU register →

Zinc has a role in the process of cell division EU register →

5mg (50% NRV)

Copper, Cu

Copper contributes to maintenance of normal connective tissues EU register →

Copper contributes to normal functioning of the nervous system EU register →

Copper contributes to normal hair pigmentation EU register →

Copper contributes to normal iron transport in the body EU register →

Copper contributes to normal skin pigmentation EU register →

Copper contributes to the normal function of the immune system EU register →

Copper contributes to the protection of cells from oxidative stress EU register →

1.8mg (180% NRV)

Manganese, Mn

Manganese contributes to normal energy-yielding metabolism EU register →

Manganese contributes to the maintenance of normal bones EU register →

Manganese contributes to the normal formation of connective tissue EU register →

Manganese contributes to the protection of cells from oxidative stress EU register →

1.95mg (98% NRV)

Selenium, Se

Selenium contributes to normal spermatogenesis EU register →

Selenium contributes to the maintenance of normal hair EU register →

Selenium contributes to the maintenance of normal nails EU register →

Selenium contributes to the normal function of the immune system EU register →

Selenium contributes to the normal thyroid function EU register →

Selenium contributes to the protection of cells from oxidative stress EU register →

53µg (96% NRV)

Vitamin A, RAE3µg (0% NRV)

Vitamin C, total ascorbic acid1.4mg (2% NRV)

Vitamin D (D2 + D3)0µg (0% NRV)

Vitamin E (alpha-tocopherol)

Vitamin E contributes to the protection of cells from oxidative stress EU register →

35.17mg (293% NRV)

Vitamin K (phylloquinone)0µg (0% NRV)

Thiamin

Thiamine contributes to normal energy-yielding metabolism EU register →

Thiamine contributes to normal functioning of the nervous system EU register →

Thiamine contributes to normal psychological function EU register →

Thiamine contributes to the normal function of the heart EU register →

1.48mg (135% NRV)

Riboflavin

Riboflavin contributes to normal energy-yielding metabolism EU register →

Riboflavin contributes to normal functioning of the nervous system EU register →

Riboflavin contributes to the maintenance of normal mucous membranes EU register →

Riboflavin contributes to the maintenance of normal red blood cells EU register →

Riboflavin contributes to the maintenance of normal skin EU register →

Riboflavin contributes to the maintenance of normal vision EU register →

Riboflavin contributes to the normal metabolism of iron EU register →

Riboflavin contributes to the protection of cells from oxidative stress EU register →

Riboflavin contributes to the reduction of tiredness and fatigue EU register →

0.355mg (25% NRV)

Niacin

Niacin contributes to normal psychological function EU register →

Niacin contributes to normal energy-yielding metabolism EU register →

Niacin contributes to normal functioning of the nervous system EU register →

Niacin contributes to the maintenance of normal mucous membranes EU register →

Niacin contributes to the maintenance of normal skin EU register →

Niacin contributes to the reduction of tiredness and fatigue EU register →

8.335mg (52% NRV)

Vitamin B-6

Vitamin B6 contributes to normal cysteine synthesis EU register →

Vitamin B6 contributes to normal energy-yielding metabolism EU register →

Vitamin B6 contributes to normal functioning of the nervous system EU register →

Vitamin B6 contributes to normal homocysteine metabolism EU register →

Vitamin B6 contributes to normal protein and glycogen metabolism EU register →

Vitamin B6 contributes to normal psychological function EU register →

Vitamin B6 contributes to normal red blood cell formation EU register →

Vitamin B6 contributes to the normal function of the immune system EU register →

Vitamin B6 contributes to the reduction of tiredness and fatigue EU register →

Vitamin B6 contributes to the regulation of hormonal activity EU register →

1.345mg (96% NRV)

Folate, total

Folate contributes to normal amino acid synthesis EU register →

Folate contributes to normal blood formation EU register →

Folate contributes to normal homocysteine metabolism EU register →

Folate contributes to normal psychological function EU register →

Folate contributes to the normal function of the immune system EU register →

Folate contributes to the reduction of tiredness and fatigue EU register →

Folate has a role in the process of cell division EU register →

227µg (114% NRV)

Vitamin B-120µg (0% NRV)

Diet Compatibility

VeganYes
Yes — Sunflower Seeds is vegan.
Based on Open Food Facts ingredient analysis. How we set this
VegetarianYes
Yes — Sunflower Seeds is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
Palm Oil FreeYes
Yes — Sunflower Seeds is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
Gluten-FreeYes
Yes — Sunflower Seeds is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Dairy-FreeYes
Yes — Sunflower Seeds is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Nut-FreeYes
Yes — Sunflower Seeds is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
Soy-FreeYes
Yes — Sunflower Seeds is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Egg-FreeYes
Yes — Sunflower Seeds is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
KetoNo
No — Sunflower Seeds is not keto-friendly (11.4 g net carbs per 100g, over the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-CarbYes
Yes — Sunflower Seeds is low-carb (11.4 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-SugarYes
Yes — Sunflower Seeds is low in sugar (2.62 g sugar per 100g, within the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
High-ProteinYes
Yes — Sunflower Seeds is high in protein (20.78 g protein per 100g, meets the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
Low-FatNo
No — Sunflower Seeds is not low-fat (51.46 g fat per 100g, over the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
Low-CalorieNo
No — Sunflower Seeds is not low-calorie (584 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this

Read the sourced research

A 1oz (28g) serving of shelled sunflower seeds runs about 164 kcal, with 6g protein, 14g fat, and 6g total carbohydrate minus 2g fiber for roughly 4g net carbs. That's keto-friendly in a normal portion, per Healthline's nutrition breakdown. ^[4]
Sunflower seeds are naturally gluten-free, and Beyond Celiac counts them safe for celiac disease and gluten sensitivity — with one caveat: processing can introduce cross-contamination, so a label check still matters. ^[5]
Monash University has lab-tested sunflower seeds as low-FODMAP at 2 teaspoons (about 12g) per meal, putting them on its short official list of low-FODMAP seeds alongside chia, hemp, linseed/flaxseed, pumpkin, and sesame. ^[6]
People sensitized to sunflower can cross-react with other Asteraceae (Compositae) pollens — most strongly mugwort. The mechanism is a shared profilin protein called Hel a 2, according to a study in the International Journal of Immunopathology and Pharmacology.

A separate lipid-transfer protein, Hel a 3, shows partial IgE cross-reactivity with walnut (Jug r 3), hazelnut (Cor a 8), and peanut (Ara h 9). Shared 2S albumin storage proteins have also turned up cross-reactivity with Brazil nut, mustard, and pistachio. ^[7]
Health Canada's official priority-allergen list includes sesame seeds, but sunflower seeds don't appear on it. ^[8]
Limited in-vitro studies from the American Academy of Allergy, Asthma & Immunology (AAAAI) also point to possible cross-reactivity between sunflower seed and mustard seed.

Note: AAAAI itself describes this evidence as limited — weaker and less certain than the well-documented sunflower-mugwort (Asteraceae) link. Flagged, not resolved. ^[9]

Health Benefits

In a 3-week trial, women with type 2 diabetes eating 30 g of sunflower seeds daily saw about a 5% drop in systolic blood pressure, plus lower LDL and triglycerides.

A pooled analysis of 13 studies found people with the highest linoleic acid intake had about 15% lower risk of coronary heart disease events than those with the lowest intake. Their risk of dying from heart disease was about 21% lower, per the same analysis.

Seeds may also help calm inflammation. An observational study of over 6,000 adults found people eating seeds at least 5 times a week had roughly 32% lower levels of the inflammatory marker CRP than non-seed-eaters.

Separately, a 6-month study looked at eating 30 g of sunflower seeds daily as part of a healthy diet. It found about a 10% reduction in fasting blood glucose compared to diet alone. ^[1]
Sunflower seeds contain phytosterols, plant compounds that compete with dietary cholesterol for absorption in the gut. A registered dietitian at the Cleveland Clinic cites this as one likely mechanism behind the seeds' cholesterol-lowering association.

The seeds' vitamin E is also linked in cited research to lower inflammation, along with reduced LDL, total cholesterol, and triglycerides. ^[2]

Storage & Buying Tips

Roasted sunflower seeds don't stay fresh forever at room temperature. A study tracking stored seeds over 160 days found rancidity markers built up steadily during that period.

How long the raw seeds sat before roasting also mattered — seeds stored longer before roasting turned rancid faster once packaged. ^[3]

Frequently Asked Questions

Are whole sunflower seeds a choking hazard for babies and young kids?

Yes. Whole sunflower seeds are regarded as a genuine choking risk for young children, not just a general caution.

The CDC's infant and toddler nutrition guidance lists them among foods that need to be cut, mashed, or otherwise modified before a child can safely eat them. Similarly, Kaiser Permanente's choking-prevention guidance goes further, naming sunflower seeds directly alongside watermelon seeds, nuts, and popcorn as foods to withhold whole from children under 4 years old. ^[10]

Are raw sunflower seeds healthier than roasted ones?

It's more of a trade-off than a clear winner. Raw seeds hold onto more vitamin E, since heat degrades that vitamin.

Roasting's effect on overall antioxidant activity is genuinely mixed across the research. A large systematic review found thermal processing generally lowers sunflower seed antioxidant activity, yet at least one individual study found roasting at 120°C actually raised it.

For most people, sodium matters more than either of those. Commercially roasted and salted seeds can add substantial sodium, especially in-shell versions where the shells themselves are often salted too.

Unsalted raw or dry-roasted seeds are the safer default if you're watching sodium intake. ^[11]

Are sunflower seeds a common allergen?

Not officially. Health Canada's priority allergen list includes sesame seeds but leaves sunflower seeds off entirely.

Real-world allergic reactions do happen, though, and appear to be on the rise. One pediatric allergy clinic reported a growing cumulative incidence of sunflower seed allergy over time.

A case series of 117 IgE-sensitized adults found 24% had a confirmed clinical allergy — and half of that group experienced anaphylaxis. Call it an emerging allergen rather than a major one. ^[8]

Do sunflower seeds contain worrying amounts of cadmium?

Sunflower plants do concentrate cadmium from soil more than many other crops, so seed cadmium levels run higher than most foods. That sounds alarming on its own, but the human data tells a calmer story.

A 48-week controlled trial had participants eat 255 g (9 oz) of sunflower kernels per week — more than double typical intake. Even at that elevated dose, blood and urine cadmium levels didn't rise, and a kidney-function marker showed no change.

Everyday amounts, around 1 oz (30g) a day, aren't considered a cadmium concern based on that trial. ^[12]

Is it safe to sprout sunflower seeds at home?

Regulators regard all raw seed sprouts, sunflower included, as meaningfully riskier than most produce. The warm, humid conditions that make seeds germinate are also ideal for Salmonella, E. coli, and Listeria to multiply.

Growing sprouts at home doesn't make them any safer than store-bought sprouts. Health authorities recommend buying seed sold specifically for sprouting, not seed meant for planting or snacking.

Most importantly, cook sprouts thoroughly before eating rather than eating them raw — that matters especially for children, older adults, pregnant people, and anyone immunocompromised. ^[13]

Do sunflower seeds go rancid quickly?

Faster than a lot of other shelf-stable foods, yes. Their high linoleic acid content, a polyunsaturated fat, oxidizes readily.

A bitter, sour, or paint-like smell or taste is the giveaway that seeds have turned. Keeping them in an airtight container, refrigerated or frozen, slows that process substantially.

Once opened, expect roughly a year of good quality refrigerated or frozen, versus much faster decline sitting at room temperature. ^[3]

Found in these products

4 products in our database contain Sunflower Seeds.

Sources & Last Updated

Nutrition data: USDA FoodData Central, “Seeds, sunflower seed kernels, dried” (SR Legacy, fdcId 170562), updated 2026-08-27.

Research reviewed 2026-08-21.