Sunflower Seeds: Calories and Nutrition Analyse
How many calories in sunflower?

Nutrition Facts
SunflowerServing size:
handful of sunflower seeds (35 g) change
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz
Amount Per Serving:
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.
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
Compare sunflower:
sunflower vs pumpkin seeds, sunflower vs sesame, sunflower vs chia seeds, sunflower vs cashew nuts, sunflower vs walnuts, sunflower vs pepitas, sunflower vs almonds, sunflower vs peanuts, sunflower vs Pine nuts, sunflower vs pistachios, sunflower vs poppy seed, sunflower vs quinoa, see all compares of sunflower.

Similar calories number have:
See also:
Read this:
- How many calories does coriander have?
- Calories in handful of dill leaves
- Calories in tablespoon of dill
- Calories in bunch of dill leaves
- How many carbs (carbohydrates) in epazote?
- How much fat in garlic?
- How much protein in ginger?
- What is weight of lemongrass?
- Oregano calories per ounce (oz)
- Parsley calories per serving size
Add comment