Sunflower Seeds — Nutrition & Calories
Sunflower Seeds per 100g: 584 cal · 21g protein · 20g carbs · 51g fat · 8.6g fiber. Highest vitamin E source among seeds, potent antioxidant supporting skin and immune health.
Sunflower Seeds contains 584 calories per 100g serving — 21g protein, 20g carbs, 51g fat, 8.6g fiber, 9mg sodium. Per 100g: 584 calories. Vegan. Keto-friendly. Gluten-free. Highest vitamin E source among seeds, potent antioxidant supporting skin and immune health.
Sunflower Seeds Macros (per 100g)
Sunflower Seeds Calories by Serving Size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 g (100g) | 584 cal | 21.0g | 20.0g | 51.0g |
| 100g | 584 cal | 21.0g | 20.0g | 51.0g |
| 200g | 1168 cal | 42.0g | 40.0g | 102.0g |
| 1 cup (~240g) | 1402 cal | 50.4g | 48.0g | 122.4g |
| 1 oz (28g) | 164 cal | 5.9g | 5.6g | 14.3g |
Burn Off Sunflower Seeds (584 calories) — Exercise Time
For a 154 lb (70 kg) person, time needed to burn 584 calories from Sunflower Seeds:
- Walking (3 mph)136 min
- Running (6 mph)49 min
- Cycling (moderate)64 min
- Swimming (moderate)79 min
Calculated from MET values per Compendium of Physical Activities 2024 (Ainsworth et al., updated from 2011).
Diet Compatibility
Frequently Asked Questions
How many calories are in Sunflower Seeds?
Sunflower Seeds contains 584 calories per 100g serving. That's 584 calories per 100g, or 1402 calories per cup (~240g). Calorie content varies based on preparation method.
What's the protein content in Sunflower Seeds?
Sunflower Seeds has 21g of protein per 100g (21.0g protein per 100g). Excellent protein source.
Is Sunflower Seeds keto-friendly?
Yes, Sunflower Seeds is keto-friendly. With 20g carbs and 51g fat per 100g, it fits within standard keto macros (under 20-50g carbs/day). Net carbs: 11.4g.
Is Sunflower Seeds suitable for vegans?
Yes, Sunflower Seeds is vegan. It contains no animal products. Often used in plant-based diets for protein.
What are the macros for Sunflower Seeds?
Per 100g: 584 calories, 21g protein (14% cal), 20g carbs (14% cal), 51g fat (79% cal). Fiber: 8.6g. Sodium: 9mg.
How much Sunflower Seeds should I eat to lose weight?
For weight loss, Sunflower Seeds fits a calorie deficit if portioned. A typical 500 cal/day deficit means Sunflower Seeds can comprise up to 85g as a snack, or paired with vegetables for a meal. Use our Calorie Deficit Calculator to determine your daily target.