Beans, nuts and seeds
Sunflower seeds: calories and nutrition
Sunflower seeds have 584 calories per 100 g. 1 cup of sunflower seeds (140 g) has 818 calories, 29 g of protein, 28 g of carbohydrates and 72 g of fat.
Calories
Protein g
Carbs g
Fat g
Protein 13% of caloriesCarbohydrates 13%Fat 74%
At a glance
- Energy-dense: 584 calories per 100 g, so small amounts add up fast.
- Most of its calories (79%) come from fat.
- 8.6 g of fiber per 100 g.
- 645 mg of potassium per 100 g.
Nutrition facts
| Nutrient | Per 100 g | Your portion |
|---|---|---|
| Calories | 584 | |
| Protein | 21 g | g |
| Carbohydrates | 20 g | g |
| Fiber | 8.6 g | g |
| Sugars | 2.6 g | g |
| Fat | 52 g | g |
| Saturated fat | 4.5 g | g |
| Sodium | 9 mg | mg |
| Potassium | 645 mg | mg |
| Calcium | 78 mg | mg |
| Iron | 5.3 mg | mg |
| Vitamin C | 1.4 mg | mg |
| Cholesterol | 0 mg | mg |
Source: USDA FoodData Central, SR Legacy, "Seeds, sunflower seed kernels, dried" (FDC ID 170562). Values are averages and vary by variety, brand and preparation.
Questions
How many calories are in 1 cup of sunflower seeds?
818 calories (140 g). Per 100 g, sunflower seeds have 584 calories.
How much protein is in sunflower seeds?
21 g per 100 g, or 29 g in 1 cup of sunflower seeds.
How many carbs are in sunflower seeds?
20 g of carbohydrates per 100 g, including 8.6 g of fiber and 2.6 g of sugars.
Similar foods
Peanuts: 587 kcalAlmonds: 579 kcalPumpkin seeds: 574 kcalTahini: 595 kcalPeanut butter: 598 kcalMixed nuts: 607 kcalPistachios: 560 kcalAlmond butter: 614 kcal
How many calories do I need? · How much protein do I need?
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