How much fiber is in sunflower seeds?
Sunflower seeds have 3.1 grams of fiber in 1 ounce, dry roasted (28.4 grams), according to USDA FoodData Central. That is 11% of the Daily Value, which the FDA's label rules call a good source of fiber. Per 100 grams, sunflower seeds have 11.1 grams of fiber.
3.1gof fiber in 1 ounce, dry roasted
12% of a 25 gram day
Fiber in sunflower seeds by serving size
| Serving | Weight | Fiber |
|---|---|---|
| 1 oz | 28.4g | 3.1g |
| 1 cup | 128g | 14.2g |
| 100 grams | 100g | 11.1g |
How sunflower seeds compare with other nuts and seeds
Sunflower seeds rank 3 of 8 nuts and seeds in this library, by fiber in one serving.
- Chia seeds9.8g
- Almonds3.5g
- Sunflower seeds3.1g
- Pistachios3g
- Flaxseed2.8g
Each bar is one serving: chia seeds, 1 ounce (about 2 tablespoons); almonds, 1 ounce (about 23 almonds); sunflower seeds, 1 ounce, dry roasted; pistachios, 1 ounce (about 49 pistachios); flaxseed, 1 tablespoon, whole.
Shelled kernels
An ounce of dry roasted sunflower seed kernels has 3.1 grams of fiber. Per 100 grams that is 11.1.
On a salad
An ounce of sunflower seeds on a salad with half a cup of chickpeas is 9.4 grams of fiber.
More fiber alongside sunflower seeds
- Raspberries: 8 grams in 1 cup
- Oatmeal: 4 grams in 1 cup, cooked
- Apple: 4.4 grams in 1 medium apple, with skin
Not sure what your daily number should be? The fiber calculator works it out from your age and sex. For a longer list to shop from, see 50 high-fiber foods ranked by fiber.
Questions about fiber in sunflower seeds
- How much fiber is in sunflower seeds?
- Sunflower seeds have 3.1 grams of fiber in 1 ounce, dry roasted, which weighs 28.4 grams. The number comes from USDA FoodData Central.
- Are sunflower seeds high in fiber?
- One serving, 1 ounce, dry roasted, has 3.1 grams. That is 11% of the Daily Value, which the FDA's label rules call a good source of fiber. Sunflower seeds rank 3 of 8 nuts and seeds in this library by fiber per serving.
- How much fiber is in 100 grams of sunflower seeds?
- 11.1 grams of fiber per 100 grams. The largest size USDA lists, 1 cup, weighs 128 grams and has 14.2 grams of fiber.
- How many ounces of sunflower seeds would it take to reach 25 grams of fiber?
- About 8.1, at 3.1 grams each. Most people reach 25 grams by mixing several foods across the day.
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Source: USDA FoodData Central, Seeds, sunflower seed kernels, dry roasted, without salt, retrieved November 5, 2026. Label terms follow the FDA's 28 gram Daily Value for fiber.