How many calories are in Sunflower Seeds?

A 100g serving of Sunflower Seeds has 584 calories. You'll also get 20.8g of protein per serving.

Is Sunflower Seeds high in protein?

Sunflower Seeds has 20.8g of protein per 100g, which is considered high. That means about 14% of its calories come from protein.

How much fat is in Sunflower Seeds?

Sunflower Seeds has 51.5g of total fat per 100g, which is considered high. Of that, 4.46g is saturated fat.

How many carbs are in Sunflower Seeds?

Sunflower Seeds contains 20g of carbohydrates per 100g, including 8.6g of fiber and 2.62g of sugar.

What are the macros for Sunflower Seeds?

Per 100g, Sunflower Seeds has 584 calories, 20.8g protein, 20g carbs, and 51.5g fat. It also provides 8.6g of fiber.

How many calories in 30 g serving of Sunflower Seeds?

A typical serving of Sunflower Seeds (30 g serving, 30g) has 175 calories and 6.2g of protein.

Is Sunflower Seeds good for weight loss?

Sunflower Seeds comes in at 584 calories per 100g. Portion control matters here — pair it with lower-calorie foods to balance things out.

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Sunflower Seeds

Seeds, sunflower seed kernels, dried

Per 100g, Sunflower Seeds has 584 calories, 20.8g protein, 20g carbs, 51.5g fat, and 8.6g fiber.

Sunflower Seeds has 584 calories per 100g with 20.8g of protein, 20g of carbohydrates, 51.5g of fat. It's high in fiber, a good source of iron and a good source of potassium. It is also high in saturated fat with 4.46g per 100g, which is worth watching if you are managing heart health or cholesterol.

Typical serving:

Source: FDA RACC - FDA RACC for nuts and seeds is 30 g.

Calories

175kcal

Protein

6.2g

Carbs

6.0g

Fat

15g

✨Nutritional Highlights

🌾

High in fiber with 8.6g per 100g (31% DV) — supports digestion and satiety

⭐

Excellent source of Vitamin E (235% DV), Copper (200% DV), Thiamin (B1) (123% DV), Selenium (96% DV)

❤️

Very low sodium (9mg) — heart-friendly

⚠️Things to Watch

•

High in saturated fat with 4.46g per 100g, which is worth watching if you are managing heart health or cholesterol.

•

Calorie-dense at 584 kcal per 100g, so portion size matters.

🍽️Pairs Well With

🍊Add vitamin C to boost iron absorption

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📊Complete Nutrition Information

Nutrient	Amount	% Daily Value

Calories	584kcal	29%
Protein	21g	42%
Total Fat	52g	66%
Saturated Fat	4.5g	22%
Cholesterol	0mg	0%
Carbohydrates	20g	7%
Dietary Fiber	8.6g	31%
Sugars	2.6g	—

⚖️Common Serving Sizes

30 g serving

30g

175kcal

6.2gprotein

1 undetermined

140g

818kcal

29.1gprotein

1 undetermined

46g

269kcal

9.6gprotein

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15 Magnesium-Rich Foods Worth Eating Regularly

❓Frequently Asked Questions

How many calories are in Sunflower Seeds?: A 100g serving of Sunflower Seeds has 584 calories. You'll also get 20.8g of protein per serving.
Is Sunflower Seeds high in protein?: Sunflower Seeds has 20.8g of protein per 100g, which is considered high. That means about 14% of its calories come from protein.
How much fat is in Sunflower Seeds?: Sunflower Seeds has 51.5g of total fat per 100g, which is considered high. Of that, 4.46g is saturated fat.
How many carbs are in Sunflower Seeds?: Sunflower Seeds contains 20g of carbohydrates per 100g, including 8.6g of fiber and 2.62g of sugar.
What are the macros for Sunflower Seeds?: Per 100g, Sunflower Seeds has 584 calories, 20.8g protein, 20g carbs, and 51.5g fat. It also provides 8.6g of fiber.
How many calories in 30 g serving of Sunflower Seeds?: A typical serving of Sunflower Seeds (30 g serving, 30g) has 175 calories and 6.2g of protein.
Is Sunflower Seeds good for weight loss?: Sunflower Seeds comes in at 584 calories per 100g. Portion control matters here — pair it with lower-calorie foods to balance things out.