How much sunflower seeds to hit 30 g of protein?
You’d need about
143 g
roughly 5.0 oz · 834 kcalSunflower seeds is a solid protein source. You'd need roughly 143 g (5.0 oz) to hit 30 g of protein — a reasonable portion that fits into most meals.
21 gprotein / 100 g
584kcal / 100 g
3.6 gprotein / 100 kcal
How much sunflower seeds for different protein targets
| Protein target | Sunflower seeds | In ounces |
|---|---|---|
| 15 g | 71 g | 2.5 oz |
| 20 g | 95 g | 3.4 oz |
| 25 g | 119 g | 4.2 oz |
| 30 g | 143 g | 5.0 oz |
| 40 g | 190 g | 6.7 oz |
| 50 g | 240 g | 8.4 oz |
Want this for your own target and today’s remaining protein?
Try it in the Protein-Per-Bite toolRelated foods
Questions
- How much sunflower seeds do I need for 30 g of protein?
- About 143 g — roughly 5.0 oz — of sunflower seeds provides 30 g of protein, based on its 21 g of protein per 100 g.
- How much protein is in sunflower seeds?
- Sunflower seeds has about 21 g of protein per 100 g, at roughly 584 kcal per 100 g.
- Is sunflower seeds a good way to hit protein goals on a GLP-1?
- Yes — sunflower seeds is protein-dense, so a modest portion goes a long way when your appetite is reduced.
Figures are approximate estimates per 100 g and vary by brand, cut, and preparation. This is general information, not medical or nutritional advice. See our Medical Disclaimer.