getabiteSunflower seeds
5.3 mg iron per 100 g
7.4 × 1 handful
Iron from Sunflower seeds
Sunflower seeds (dried) has 5.3 mg iron per 100 g. A typical portion is 1 handful (28 g).
Ready examples
For 8 mg iron
8 mg iron = 5.4 × 1 handful (Sunflower seeds)
151 g of food · 882 kcal
151 g of food · 882 kcal
For 11 mg iron
11 mg iron = 7.4 × 1 handful (Sunflower seeds)
208 g of food · 1,212 kcal
208 g of food · 1,212 kcal
Amounts use USDA FoodData Central for Sunflower seeds, retrieved September 22, 2026. Cooking form is the form you eat.
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Daily reference helper
Population reference only. Not personal advice.
9.1 mg iron per day. Source: WHO Guideline on iron, bioavailability 15% (approx. adult men). As of January 1, 2004.
