Sunflower Seeds: Calories and Nutrition Analyse

Sunflower Seeds: calories, protein, carbs and fat in 100g, ounce, handful, tablespoon and more

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Marcin PiotrowiczMarcin Piotrowicz

How many calories in sunflower?

Sunflower Seeds - calories, kcal

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

Case in point, handful of sunflower seeds (35 g) has 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 sunflower is similar to calories amount from ie.:

  • 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

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.

Sunflower Seeds: calories and nutrition per 100g (and per ounce)

Calories584kcal/100g(166 kcal/oz)
Protein20.8g/100g(5.9 g/oz)
Carbs Total20g/100g(5.7 g/oz)
Fat51.5g/100g(14.6 g/oz)
per 100 gper ounce
Calories584 ~ 165.6
Carbs Total20 g~ 5.7 g
Dietary fiber8.6 g~ 2.4 g
Fat51.46 g~ 14.6 g
Protein20.78 g~ 5.9 g

How many calories in handful, tablespoon, cup or half cup of sunflower seeds?

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

  • 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
  • 10g of sunflower seeds58 kcal
  • 20g of sunflower seeds117 kcal
  • 50g of sunflower seeds292 kcal
  • 100g of sunflower seeds584 kcal

Protein in sunflower

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.

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.

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.

Sunflower Seeds - caloies, wieght

handful of sunflower seeds (35 g) has:

204kcalFor burning these calories you have to:
Bike29 min.Bike
Horse ride38 min.Horse ride
Play tennis20 min.Tennis
Run21 min.Run
Swim24 min.Swim
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sunflower - vitamins per 100g

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

Energy content of sunflower

  • 13% CARBS
  • 13% PROTEIN
  • 74% FAT

sunflower - minerals per 100g

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

Interesting charts - compare sunflower with other seeds

When you look at charts below you will see how sunflower looks like in comparsion to other products from its category. When you click on selected product you will se detailed comparsion.

Linseed (0.6) more...Flaxseed (0.6) more...Poppy seed (1) more...Sunflower Seeds (1.4) more...Chia seeds (1.6) more...Pumpkin seeds (1.9) more...Pepitas (1.9) more...
Vitamin C in Sunflower Based On Seeds Category
Pumpkin seeds (6) more...Pepitas (6) more...Amaranth (6.7) more...Quinoa (7) more...Sunflower Seeds (8.6) more...Sesame seeds (11.8) more...Poppy seed (19.5) more...Linseed (27.3) more...Flaxseed (27.3) more...Chia seeds (34.4) more...
Fiber in Sunflower Based On Seeds Category
Quinoa (6.07) more...Amaranth (8) more...Chia seeds (30.74) more...Poppy seed (41.56) more...Linseed (42.16) more...Flaxseed (42.16) more...Pumpkin seeds (49.05) more...Pepitas (49.05) more...Sesame seeds (49.67) more...Sunflower Seeds (51.46) more...
Fat in Sunflower Based On Seeds Category
Quinoa (4.57) more...Sunflower Seeds (5.25) more...Linseed (5.73) more...Flaxseed (5.73) more...Amaranth (7.6) more...Chia seeds (7.72) more...Pumpkin seeds (8.82) more...Pepitas (8.82) more...Poppy seed (9.76) more...Sesame seeds (14.55) more...
Iron in Sunflower Based On Seeds Category
Quinoa (197) more...Amaranth (248) more...Sunflower Seeds (325) more...Chia seeds (335) more...Poppy seed (347) more...Sesame seeds (351) more...Linseed (392) more...Flaxseed (392) more...Pumpkin seeds (592) more...Pepitas (592) more...
Magnesium in Sunflower Based On Seeds Category
Quinoa (457) more...Amaranth (557) more...Sesame seeds (629) more...Sunflower Seeds (660) more...Chia seeds (860) more...Poppy seed (870) more...Pumpkin seeds (1233) more...
Phosphorus in Sunflower Based On Seeds Category
Chia seeds (407) more...Sesame seeds (468) more...Amaranth (508) more...Quinoa (563) more...Sunflower Seeds (645) more...Poppy seed (719) more...Pumpkin seeds (809) more...Pepitas (809) more...Linseed (813) more...Flaxseed (813) more...
Potassium in Sunflower Based On Seeds Category
Quinoa (14.12) more...Chia seeds (16.54) more...Amaranth (17) more...Sesame seeds (17.73) more...Poppy seed (17.99) more...Flaxseed (18.29) more...Linseed (18.3) more...Sunflower Seeds (20.78) more...Pumpkin seeds (30.23) more...Pepitas (30.23) more...
Protein in Sunflower Based On Seeds Category
Amaranth (0.01) more...Quinoa (5) more...Pumpkin seeds (7) more...Pepitas (7) more...Sunflower Seeds (9) more...Sesame seeds (11) more...Chia seeds (16) more...Poppy seed (26) more...Linseed (30) more...Flaxseed (30) more...
Sodium in Sunflower Based On Seeds Category
Pumpkin seeds (0.273) more...Pepitas (0.273) more...Quinoa (0.36) more...Chia seeds (0.62) more...Sesame seeds (0.791) more...Poppy seed (0.854) more...Sunflower Seeds (1.48) more...Linseed (1.64) more...Flaxseed (1.644) more...
Vitamin B1 in Sunflower Based On Seeds Category
Poppy seed (0.1) more...Pumpkin seeds (0.153) more...Pepitas (0.153) more...Linseed (0.161) more...Flaxseed (0.161) more...Chia seeds (0.17) more...Sesame seeds (0.247) more...Quinoa (0.318) more...Sunflower Seeds (0.355) more...
Vitamin B2 in Sunflower Based On Seeds Category
Poppy seed (0.896) more...Quinoa (1.52) more...Linseed (3.08) more...Flaxseed (3.08) more...Sesame seeds (4.515) more...Pumpkin seeds (4.987) more...Pepitas (4.987) more...Sunflower Seeds (8.335) more...Chia seeds (8.83) more...
Vitamin B3 (Niacin) in Sunflower Based On Seeds Category
Sesame seeds (0.05) more...Poppy seed (0.324) more...Pumpkin seeds (0.75) more...Linseed (0.985) more...Sunflower Seeds (1.13) more...
Vitamin B5 (Acid Pantotenic) in Sunflower Based On Seeds Category
Pumpkin seeds (0.143) more...Pepitas (0.143) more...Poppy seed (0.247) more...Linseed (0.473) more...Flaxseed (0.473) more...Amaranth (0.6) more...Sesame seeds (0.79) more...Sunflower Seeds (1.345) more...
Vitamin B6 in Sunflower Based On Seeds Category
Pepitas (0.058) more...Flaxseed (0.087) more...Chia seeds (49) more...Pumpkin seeds (58) more...Poppy seed (82) more...Linseed (87) more...Sesame seeds (97) more...Quinoa (184) more...Sunflower Seeds (227) more...
Vitamin B9 (Folic Acid) in Sunflower Based On Seeds Category
Sesame seeds (0.25) more...Flaxseed (0.31) more...Chia seeds (0.5) more...Poppy seed (1.77) more...Pepitas (2.18) more...Quinoa (2.44) more...Linseed (19.95) more...Pumpkin seeds (35.1) more...Sunflower Seeds (35.17) more...
Vitamin E in Sunflower Based On Seeds Category
Amaranth (2.9) more...Quinoa (3.1) more...Linseed (4.34) more...Chia seeds (4.58) more...Sunflower Seeds (5) more...Sesame seeds (7.75) more...Pumpkin seeds (7.81) more...Poppy seed (7.9) more...
Zinc in Sunflower Based On Seeds Category
Pumpkin seeds (10.71) more...Pepitas (10.71) more...Sunflower Seeds (20) more...Sesame seeds (23.45) more...Poppy seed (28.13) more...Linseed (28.8) more...Flaxseed (28.88) more...Chia seeds (42.12) more...Quinoa (64.16) more...Amaranth (67) more...
Carbohydrates in Sunflower Based On Seeds Category
Quinoa (368) more...Amaranth (409) more...Chia seeds (486) more...Poppy seed (525) more...Linseed (534) more...Flaxseed (534) more...Pumpkin seeds (559) more...Pepitas (559) more...Sesame seeds (573) more...Sunflower Seeds (584) more...
Calories in Sunflower Based On Seeds Category
Pumpkin seeds (46) more...Pepitas (46) more...Quinoa (47) more...Sunflower Seeds (78) more...Amaranth (159) more...Linseed (255) more...Flaxseed (255) more...Chia seeds (631) more...Sesame seeds (975) more...Poppy seed (1438) more...
Calcium in Sunflower Based On Seeds Category
Sesame seeds (9) more...Quinoa (14) more...Pumpkin seeds (16) more...Pepitas (16) more...Sunflower Seeds (50) more...Chia seeds (54) more...
Vitamin A in Sunflower Based On Seeds Category
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy eating and living style 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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