How much fiber is in sunflower seeds?

Sunflower Seeds contains 11.5g of fiber per cup of sunflower seeds, which is 38% of the recommended daily intake of 30g.

Is sunflower seeds high in fiber?

Sunflower Seeds is excellent source of fiber. It has more fiber per serving than 92% of all foods in the USDA database. You would need 2.6 servings to reach the daily 30g goal.

Does sunflower seeds have soluble or insoluble fiber?

Sunflower Seeds contains 1.2g of soluble fiber and 7.8g of insoluble fiber per 100g. Soluble fiber feeds gut bacteria and helps lower cholesterol, while insoluble fiber aids digestion.

Home / Fiber in Sunflower Seeds

Fiber in Sunflower Seeds

11.5g of fiber per cup of sunflower seeds

9.0g per 100g

38% of daily 30g goal 30g

★ Excellent source of fiber

Is that a lot?

92%

More fiber per serving than 92% of all foods

#35

out of 82 nut and seed products

2.6

cup of sunflower seedss to hit 30g

Soluble vs Insoluble Fiber

7.8g

Soluble 1.2g — feeds gut bacteria, helps lower cholesterol

Insoluble 7.8g — aids digestion, adds bulk

Nutrition per 100g

582

Calories

19.3g

Protein

24.1g

Carbs

49.8g

Fat

Pair it with

Combine sunflower seeds with these foods to hit your daily 30g fiber goal:

Sunflower Seeds 11.5g

Wheat bran, crude cup

24.8g

Total: 36.3g 121% of daily goal

Full nutrition details Add to daily calculator All nut and seed products