Sunflower Seeds: Calories and Nutrition Analyse



How many calories in sunflower?

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).

Sunflower Seeds - calories, kcal

Scroll down for details and nutrition tables.

To visualize how much 204 kcal actually is, take in mind that calories amount from handful of 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

Take a look at tables below to see details about sunflower nutrition.

Calories in Sunflower Based On Seeds Category

See all nutrition data of sunflower on charts.

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)

Calories And Nutrition in Handful of Sunflower Seeds (35 G), 100g and Ounce

per 100 gper ouncehandful of sunflower seeds (35 g)
Calories584 165.56 204.4
Carbs Total20 g5.67 g7 g
Dietary fiber8.6 g2.44 g3 g
Fat51.46 g14.59 g18 g
Protein20.78 g5.89 g7.3 g

sunflower - vitamins per 100g

  • 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

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

How many calories in 1, 2, 3 or 5 sunflower seeds?

As I wrote before handful of sunflower seeds (35 g) have 204 calories. It is easy to count that two sunflower seeds have about 408 calories and three sunflower seeds have about 612 calories. In table below you can also see calories amount for four and five 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 sunflower102 kcal
  • Small size sunflower (28g)163.2 kcal
  • Big size sunflower (46g)265.2 kcal
  • Two medium size sunflower seeds408 kcal
  • Three medium size sunflower seeds612 kcal
  • Four medium size sunflower seeds816 kcal
  • Five medium size sunflower seeds1020 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

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.

Vitamin C in Sunflower Based On Seeds Category
Fiber in Sunflower Based On Seeds Category
Fat in Sunflower Based On Seeds Category
Iron in Sunflower Based On Seeds Category
Magnesium in Sunflower Based On Seeds Category
Phosphorus in Sunflower Based On Seeds Category
Potassium in Sunflower Based On Seeds Category
Protein in Sunflower Based On Seeds Category
Sodium in Sunflower Based On Seeds Category
Vitamin B1 in Sunflower Based On Seeds Category
Vitamin B2 in Sunflower Based On Seeds Category
Vitamin B3 (Niacin) in Sunflower Based On Seeds Category
Vitamin B5 (Acid Pantotenic) in Sunflower Based On Seeds Category
Vitamin B6 in Sunflower Based On Seeds Category
Vitamin B9 (Folic Acid) in Sunflower Based On Seeds Category
Vitamin E in Sunflower Based On Seeds Category
Zinc in Sunflower Based On Seeds Category
Carbohydrates in Sunflower Based On Seeds Category
Calories in Sunflower Based On Seeds Category
Calcium in Sunflower Based On Seeds Category
Vitamin A in Sunflower Based On Seeds Category
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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