Sunflower Seeds: Calories and Nutrition Analyse



How many calories in sunflower?

Sunflower Seeds - calories, kcal

Nutrition Facts

Sunflower
Serving size:
handful of sunflower seeds (35 g)  change
handful (35g)tablespoon (15g)cup (120g)half cup (60g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories
204

% Daily Value

Total Fat 18.01g
23%

Cholesterol 0mg
0%

Sodium 3.15mg
0%

Total Carbohydrates 7g
3%

Dietary Fiber 3.01g
11%

Protein 7.27g
15%

Vitaminium C 0.49mg
1%

Calcium 27.3mg
2%

Iron 1.84mg
10%

Potassium 225.75mg
5%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Source of calories in sunflower
13% CARBS
13% PROTEIN
74% FAT

100g of sunflower seeds contain about 584 calories (kcal).
Calories per: ounce | handful | tablespoon | cup | half cup

Case in point, a handful of sunflower seeds (35 g) contain about 204 calories.

This is about 10% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).

Scroll down for details and nutrition tables.

To visualize how much 204 kcal actually is, keep in mind that the calorie content of handful of sunflower is similar to that of, for example:

  • 3.5 apples
  • 2.5 glasses of Coca Cola (220 ml glass)
  • 2 slices of cheese
  • 1.5 slices of bread
  • 1.5 glasses of milk
  • 10.5 cubes of sugar

Take a quick look at the tables below for detailed information about sunflower nutrition.

handful of sunflower seeds (35 g) has 204 kcal. For burning these calories you have to:
Bike29 min.Bike
Horse ride38 min.Horse ride
Play tennis20 min.Tennis
Run21 min.Run
Swim24 min.Swim
Calories in Sunflower Compared with Others in Seeds Category

100g of Sunflower

Nutrition

  • Calories584
  • Carbs Total20 g
  • Dietary fiber8.6 g
  • Fat51.46 g
  • Protein20.78 g

Vitamins

  • Vit A50 IU
  • Vit B1 (Thiamine)1.48 mg
  • Vit B2 (riboflavin)0.355 mg
  • Vit B3 (Niacin)8.335 mg
  • Vit B51.13 mg
  • Vit B61.345 mg
  • Vit B9 (Folic acid)227 mcg
  • Vit C1.4 mg
  • Vit E35.17 mg

Minerals

  • Potassium645 mg
  • Phosphorus660 mg
  • Magnessium325 mg
  • Calcium78 mg
  • Sodium9 mg
  • Iron5.25 mg
  • Zink5 mg
  • Beta karoten30 mg

Sunflower seeds, the tiny wonders that dot the center of the beautiful sunflower, are not only a delight to look at but also a powerhouse of nutrition. Often enjoyed as a snack, these seeds are packed with a variety of nutrients that can contribute significantly to a balanced diet. Let's dive into the nutritional profile of sunflower seeds and understand why they should be a part of your daily intake.

Caloric Content of Sunflower Seeds

With 584 calories per 100 grams, sunflower seeds are a high-energy food. This makes them an excellent snack for those who need a quick energy boost without consuming too much volume. However, portion control is key, as it's easy to consume more calories than intended with these delicious seeds.

Nutritional Breakdown

Sunflower seeds are a nutritional powerhouse, offering a balanced mix of macronutrients. Here's a closer look:

  • Protein: With 20.78 grams of protein, sunflower seeds are a great plant-based protein source, making them an excellent choice for vegetarians and vegans.
  • Fat: They contain 51.46 grams of fat, but it's primarily the healthy unsaturated fats that are beneficial for heart health.
  • Carbohydrates: Sunflower seeds have 20 grams of carbs, which includes a significant amount of dietary fiber (8.6 grams), essential for digestive health.

Vitamins and Minerals Galore

Beyond macronutrients, sunflower seeds are a treasure trove of vitamins and minerals, crucial for various bodily functions:

  • Magnesium: With 325 mg, it's vital for muscle and nerve function, as well as energy production.
  • Phosphorus: At 660 mg, it's important for the formation of bones and teeth.
  • Potassium: With 645 mg, it helps regulate fluid balance and blood pressure.
  • Vitamin E: Offering 35.17 mg, sunflower seeds are one of the best natural sources, providing antioxidant properties that protect your cells.
  • B Vitamins: They are rich in several B vitamins, including B1, B2, B3, B5, B6, and B9, supporting energy metabolism and brain function.

Health Benefits

The nutritional content of sunflower seeds translates into numerous health benefits. Their high fiber content can aid in weight management by keeping you fuller for longer. The unsaturated fats contribute to heart health, while the protein and vitamins support muscle maintenance and overall body function. Additionally, the antioxidants found in sunflower seeds can help combat oxidative stress, reducing inflammation and the risk of chronic diseases.

Incorporating Sunflower Seeds into Your Diet

Integrating sunflower seeds into your diet is simple and versatile. Sprinkle them on salads, blend them into smoothies, or mix them into yogurt for a nutritious boost. Remember, moderation is key due to their high caloric content, but when consumed in appropriate amounts, sunflower seeds can be a nutritious addition to a healthy diet.

In conclusion, sunflower seeds are not just a tasty snack but also a nutritional goldmine. Their balanced mix of fats, proteins, and carbs, along with a rich array of vitamins and minerals, make them an excellent addition to any diet. Whether you're looking for a protein boost, a dose of healthy fats, or just a snack to keep you going, sunflower seeds are worth considering.

How many calories are there in 1, 2, 3, or 5 servings of sunflower seeds?

  • Handful of sunflower seeds (35g)204 kcal
  • Tablespoon of sunflower (15g)88 kcal
  • Cup of sunflower (120g)701 kcal
  • Half cup of sunflower (60g)350 kcal
  • Ounce (oz) of sunflower seeds166 kcal
  • Half of medium size servings of sunflower102 kcal
  • Small size serving of sunflower (28g)163.2 kcal
  • Big size sunflower (46g)265.2 kcal
  • Two medium size servings of sunflower seeds408 kcal
  • Three medium size servings of sunflower seeds612 kcal
  • Four medium size servings of sunflower seeds816 kcal
  • Five medium size servings of sunflower seeds1020 kcal
Sunflower Seeds - caloies, wieght
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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