FiberKit
How much fiber is in sunflower seeds?
3.1 gfiber in 1 oz (28 g)
That’s 11% of the Daily Value: a good source of fiber by the FDA’s label rule (10 to 19% per serving).
- Per serving
- 3.1 g
- Daily Value
- 11%
- Per 100 g
- 11.1 g
- In nuts and seeds
- #7 of 25
Soluble and insoluble fiber
Soluble 0.4 g (12%)Insoluble 2.7 g (88%)
Soluble fiber turns to gel and helps with cholesterol and blood sugar. Insoluble fiber adds bulk and keeps you regular.
Counts toward your 20 plants a week in FiberKit. Sunflower seed butter counts as the same plant.
Swap for more fiber
Compared with other nuts and seeds
| # | Food | Serving | Fiber | % DV | Soluble · insoluble |
|---|---|---|---|---|---|
| 1 |  Chia seeds1 oz | 1 oz | 9.6 g | 34% | |
| 2 |  Coconut, dried (unsweetened)1 oz | 1 oz | 4.6 g | 16% | |
| 3 | Coconut, fresh1 piece (2 x 2 x ½ inch) | 1 piece (2 x 2 x ½ inch) | 4.1 g | 15% | No split data |
| 4 |  Flaxseed, ground2 tbsp, ground | 2 tbsp, ground | 3.8 g | 14% | |
| 5 |  Almonds1 oz (23 almonds) | 1 oz (23 almonds) | 3.5 g | 13% | |
| 7 |  Sunflower seeds1 oz | 1 oz | 3.1 g | 11% |
Questions
How much fiber is in sunflower seeds?
Sunflower seeds has 3.1 g of fiber in 1 oz (28 g), 11% of the Daily Value. That’s 11.1 g of fiber per 100 g.
Is sunflower seeds high in fiber?
It’s a good source. One serving gives 11% of the Daily Value. The FDA calls 10 to 19% a good source and 20% or more high.
Is the fiber in sunflower seeds soluble or insoluble?
Both. A serving has 0.4 g of soluble and 2.7 g of insoluble fiber, so it’s 12% soluble.
How does sunflower seeds compare with other nuts and seeds?
It ranks #7 of 25 nuts and seeds in FiberKit by fiber per serving. Chia seeds leads with 9.6 g in 1 oz.
What’s a higher-fiber swap for sunflower seeds?
Chia seeds has 9.6 g in 1 oz. That’s 6.5 g more than a serving of sunflower seeds.
Fiber: USDA FoodData Central, SR Legacy, FDC ID 170563. Values are for the serving shown and vary with variety and cooking.