FiberUp
How much fiber is in sunflower seeds?
Sunflower Seeds have 3 g of fiber per 1/4 cup (35 g). That is 11% of the daily value and a good amount for a nut & seed.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About sunflower seeds and fiber
A quarter cup of sunflower seeds provides 3 grams of fiber. Shelled kernels are the usual form; the number is for the kernels, not seeds in the shell.
How sunflower seeds compares to other nuts and seeds
Per typical serving. The highest nut & seed in the database is chia seeds at 9.8 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Almond Butter | 2 tbsp | 3.4 g | 10.6 g | 12% |
| Hazelnuts | 1/4 cup | 3.3 g | 9.7 g | 12% |
| Pistachios | 1/4 cup | 3.2 g | 10.3 g | 11% |
| Sunflower Seeds | 1/4 cup | 3 g | 8.6 g | 11% |
| Macadamia Nuts | 1/4 cup | 2.9 g | 8.5 g | 10% |
| Pecans | 1/4 cup | 2.6 g | 9.6 g | 9% |
| Brazil Nuts | 1/4 cup | 2.5 g | 7.6 g | 9% |
Servings to reach a daily goal
servings of sunflower seeds to reach 25 g, the adequate intake for adult women
servings of sunflower seeds to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for sunflower seeds
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Seeds, sunflower seed, kernel, raw | 7.2 g | – | – |
| Sunflower seeds, plain, unsalted | 11.1 g | – | – |
| Seeds, sunflower seed kernels, dry roasted, with salt added | 10.3 g | – | – |
| Sunflower seeds, NFS | 11.1 g | – | – |
| Sunflower seeds, flavored | 10.6 g | – | – |
| Sunflower seeds, plain, salted | 11 g | – | – |
| Seeds, sunflower seed kernels, toasted, without salt | 11.5 g | – | – |
| Seeds, sunflower seed kernels, dried | 8.6 g | – | – |
Frequently asked questions
How much fiber is in sunflower seeds?
Are sunflower seeds high in fiber?
Is the fiber in sunflower seeds soluble or insoluble?
How many servings of sunflower seeds would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.