Sunflower Seeds Nutrition Facts & Calories
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).
Sunflower key facts
The nutrients that matter most in nuts and seeds, per 100 g, compared with pumpkin seeds.
| Nutrient (per 100 g) | Sunflower Seeds | Pumpkin Seeds a common seed |
|---|---|---|
| Fat | 51 g | 49 g |
| Protein | 21 g | 30 g |
| Magnesium | 325 mg | 592 mg |
| Fiber | 8.6 g | 6 g |
Scroll down for details and nutrition tables.
Nutrition Facts
SunflowerServing size:
handful of sunflower seeds (35 g) change
5g 10g 15g 20g 30g 40g 50g 60g 80g 100g 120g 140g 160g 180g 200g 220g 250g 300g 350g 400g 450g 500g 600g 700g 800g 900g 1000g
1oz 2oz 3oz 4oz 5oz 6oz 7oz 8oz 10oz 12oz 15oz 20oz 25oz 30oz 35oz 40oz 50oz
Amount Per Serving:
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:
- 6 walnuts (33 kcal each)
- 1.5 tablespoons of peanut butter (118 kcal each)
- 1 handful of almonds (232 kcal)
- 2 medium apples (96 kcal each)
Take a quick look at the tables below for detailed information about sunflower nutrition.
100g of Sunflower
Nutrition
- Calories 584
- Carbs Total 20 g
- Dietary fiber 8.6 g
- Fat 51.46 g
- Protein 20.78 g
Vitamins
- Vit A 50 IU
- Vit B1 (Thiamine) 1.48 mg
- Vit B2 (riboflavin) 0.355 mg
- Vit B3 (Niacin) 8.335 mg
- Vit B5 1.13 mg
- Vit B6 1.345 mg
- Vit B9 (Folic acid) 227 mcg
- Vit C 1.4 mg
- Vit E 35.17 mg
Minerals
- Potassium 645 mg
- Phosphorus 660 mg
- Magnessium 325 mg
- Calcium 78 mg
- Sodium 9 mg
- Iron 5.25 mg
- Zink 5 mg
- Beta karoten 30 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:
sunflower vs buckwheat, sunflower vs chia seeds, sunflower vs poppy seed, sunflower vs pumpkin seeds, sunflower vs quinoa, sunflower vs sesame, sunflower vs pepitas, sunflower vs almonds, sunflower vs peanuts, sunflower vs Pine nuts, sunflower vs pistachios, sunflower vs cashew nuts, see all compares of sunflower.
Foods with similar calories:
- Sesame seeds calories 573 kcal
- Chocolate covered almond calories 574 kcal
- Roasted cashews calories 574 kcal
- White chocolate calories 578 kcal
- Almonds calories 579 kcal
- Peanut butter calories 589 kcal
- Almond flakes calories 590 kcal
- Coconut shrims calories 592 kcal
More in Seeds:
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.
