Seeds & nuts
How much fiber is in sunflower seeds?
2.4 g
of fiber in 1 oz of sunflower seeds (28 g). That is a modest amount: 6% of a man’s daily target (38 g) and 10% of a woman’s (25 g).
How it compares
Sunflower seeds ranks #10 of 20 seeds & nuts and #154 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| Tahini | 2 tbsp (30 g) | 2.8 g |
| Hazelnuts | 1 oz (28 g) | 2.7 g |
| Pecans | 1 oz (28 g) | 2.7 g |
| Sunflower seeds | 1 oz (28 g) | 2.4 g |
| Macadamia nuts | 1 oz (28 g) | 2.4 g |
| Brazil nuts | 1 oz (28 g) | 2.1 g |
| Walnuts | 1 oz (28 g) | 1.9 g |
Higher-fiber alternatives
Similar foods with noticeably more fiber per serving:
| Food | Serving | Fiber |
|---|---|---|
| Chia seeds | 2 tbsp (24 g) | 8.3 g |
| Coconut, unsweetened dried | 1 oz (28 g) | 4.6 g |
| Flaxseed, ground | 2 tbsp (14 g) | 3.8 g |
| Almonds | 1 oz (23 nuts) (28 g) | 3.5 g |
Getting to your daily target
You would need about 10.4 servings to reach 25 g, so most people combine it with other foods. A cup of cooked lentils (15.6 g), two tablespoons of chia (8.3 g) and a cup of raspberries (8 g) together give over 30 g. Build a full day in the calculator or let the 4-week plan choose for you.
FAQ
How much fiber is in sunflower seeds?
1 oz of sunflower seeds (28 g) contains 2.4 g of dietary fiber, according to USDA data. 100 g contains 8.6 g.
Is sunflower seeds high in fiber?
Low in fiber. One serving gives 9% of the 28 g Daily Value used on US food labels. It ranks #10 of 20 seeds & nuts in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 12036: “Seeds, sunflower seed kernels, dried”. Fiber, total dietary: 8.6 g per 100 g. Serving weight 28 g. How we calculate.