Sunflower Seeds: Calories and Nutrition Analysis

Sunflower Seeds - calories, kcal

Calories in sunflower

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

For example, 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.

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.
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Source of calories in sunflower
13% CARBS
13% PROTEIN
74% FAT

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 mcg

Per 100 g, Sunflower Seeds is an excellent source of vitamin E (234% DV) and an excellent source of vitamin B1 (thiamine) (123% DV).

How many calories are in 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

Compare sunflower:

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Sunflower Seeds - caloies, wieght

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About the data

Nutrition values on this page are given per 100 g of the food and are based on the official United States Department of Agriculture FoodData Central database. The exact record used for each food is linked under the tables.

Marcin Piotrowicz – calories-info.com creator · Healthy diet and healthy lifestyle promoter. The information is for general purposes and is not medical or dietary advice.

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