Sunflower calories and nutrition analyse

Sunflower: calories, protein, carbs and fat exact data

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Categories | Seeds
Marcin Piotrowicz Marcin Piotrowicz

How many calories in sunflower?

100g of sunflower seeds have about 584 calories (kcal).

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

It is about 9% of daily calories intake for adult person with medium weight and medium activity (for calculation we assumed 2400 kcal daily intake).

To visualize how much it actualy is, take in mind that calories amount from handful of sunflower seeds (35 g) is similar to calories amount from ie.:

  • 3.5 apples
  • 2.5 glasses of Coca Cola
  • 2 slices of cheese
  • 1.5 slices of bread
  • 1.5 glasses of milk
  • 10.5 cubes of sugar

For burning such amount of calories you would have to bike at least 29 minutes, swim for about 24 minutes or run for 21 minutes.

Calories in sunflower came from protein in 13%, from carbs in 13% and from fat in 74%.

See also: Vitamins and health benefits of sunflower.

Sunflower - calories and nutrition per 100g

Calories 584 kcal
Carbs 20 gram
Protein 20.78 gram
Fat 51.46 gram

Check compares of sunflower with other products from seeds category:

How many calories in handfull, tablespoon, glass of sunflower seeds?

As I wrote before 100g have 584 calories. It is also easy to count how many calories will be in ie. handfull, tablespoon, glass of sunflower.

  • Handfull of sunflower seeds (35g)204 kcal
  • Tablespoon of sunflower (15g)88 kcal
  • Glass full of sunflower (175g)1022 kcal
  • 10g of sunflower seeds58 kcal
  • 20g of sunflower seeds117 kcal
  • 50g of sunflower seeds292 kcal
  • 100g of sunflower seeds584 kcal
  • 200g of sunflower seeds1168 kcal
  • 500g of sunflower seeds2920 kcal

How much protein in sunflower seeds?

Sunflower seeds have 20.78 g protein per 100g.
When you multiplay this value with weight of handful of sunflower seeds (35 g) you can see that you will get about 7.3 g of protein.

How much carbs in sunflower seeds?

Sunflower seeds have 20 g carbohydrates per 100g.
In the same way as for protein we can calculate that handful of sunflower seeds (35 g) has about 7 g of carbs.

How much fat in sunflower seeds?

Sunflower seeds have 51.46 g fat per 100g.
So it is easy to count that handful of sunflower seeds (35 g) has about 18 g of fat.

Does sunflower cause weight gain? How it affects your diet?

Similar to other products number of calories in sunflower puts it in the avarage of seeds. If you are on diet and you are looking for low-calorific seeds, sunflower seems to be a 'not bad' choice but you can find something better.

Many products form seeds have similar number of calories. To give you an ideal lest take amaranth seeds or chickpeas.

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handful of sunflower seeds (35 g) has:

204kcal For burning these calories you have to:
Bike 29 min. Bike
Horse ride 38 min. Horse ride
Play tennis 20 min. Tennis
Run 21 min. Run
Swim 24 min. Swim
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Promoter of a healthy eating and living style

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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