How many carbs are in sunflower seeds?
1 cup, NFS of sunflower seeds contains about 11.1g of carbohydrate, 6g net carbs after subtracting 5.1g of fiber, 8.9g of protein, and 268 calories.
Carbs by portion size
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 oz, in shell, yields (15g) | 3.6g | 1.7g | 1.9g |
| 1 oz, NFS (28.4g) | 6.8g | 3.2g | 3.7g |
| 1 oz, without shell (28.4g) | 6.8g | 3.2g | 3.7g |
| 1 cup, NFS (46g) | 11.1g | 5.1g | 6g |
| 1 cup, in shell, yields (46g) | 11.1g | 5.1g | 6g |
| 1 package (50g) | 12g | 5.6g | 6.5g |
Net carbs in sunflower seeds
1 cup, NFS of sunflower seeds contains 6g of net carbs — total carbs (11.1g) minus dietary fiber (5.1g). Net carbs are the carbs your body actually digests and that raise blood glucose. See our guide to net carbs for how this calculation works and when to use it.
Full nutrition for sunflower seeds (per 100g)
- Calories: 582 kcal
- Carbohydrate: 24.1g
- Dietary fiber: 11.1g
- Sugars: 2.7g
- Protein: 19.3g
- Fat: 49.8g
Reference values from USDA FoodData Central (survey fndds dataset, fdcId 2343060). Values are per 100 grams.
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Download on the App StoreFrequently asked questions
How many carbs are in sunflower seeds?
1 cup, NFS of sunflower seeds contains about 11.1g of total carbohydrate. After subtracting 5.1g of fiber, the net carbs are about 6g.
How many net carbs are in sunflower seeds?
Net carbs in 1 cup, NFS of sunflower seeds are about 6g — that is total carbs (11.1g) minus dietary fiber (5.1g). See our net carbs explainer for the full calculation.
Is sunflower seeds good for diabetics?
Sunflower seeds contains carbohydrates that will raise blood glucose. Whether it fits your meal plan depends on the portion and your overall daily target. Most U.S. diabetes care teams use total carbs (not net) for insulin dosing — see our diabetes carb-counting guide.
Is sunflower seeds keto-friendly?
Whether sunflower seeds fits a keto plan depends on your daily net-carb budget (typically under 20–30g per day). One serving (1 cup, NFS) provides about 6g of net carbs.