Calories in Sunflower Seeds: Per 100 g, Per Serving & Nutrition Facts
584 kcal per 100 g · Nutri-Score A
Serving (handful, 30 g) — 175 kcal · P/F/C 21/51/20 g
sugar: low saturated fat: medium salt: low fiber: high
Sunflower seeds are a strong source of vitamin E, with plant protein and unsaturated fat. Salted, in-shell versions add a lot of sodium.
How many calories in sunflower seeds: per 100 g and per serving
| Nutrient | Per 100 g | Serving: handful, 30 g |
|---|---|---|
| Calories | 584 kcal | 175 kcal |
| Protein | 21 g | 6.3 g |
| Fat | 51 g | 15 g |
| incl. saturated | 4.5 g | 1.3 g |
| Carbohydrates | 20 g | 6 g |
| incl. sugars | 2.6 g | 0.8 g |
| Fiber | 8.6 g | 2.6 g |
| Salt | 0 g | 0 g |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
protein 13%fat 74%carbs 13%
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Sunflower Seeds: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, fat level, oil in the pan. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Sunflower seeds | 584 | 21 / 51 / 20 |
| Roasted salted sunflower seeds | 600 | 20 / 53 / 11 |
Sunflower Seeds: nutrition highlights
It has 2.6 g of fiber per serving — roughly 10% of the 25 g a day most adults fall short of.
On the open Nutri-Score algorithm, sunflower seeds gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- It's calorie-dense — 584 kcal per 100 g — so portion size matters most.
How much movement is one serving?
One serving (handful, 30 g) is 175 kcal — roughly 57 min of easy walking or 22 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Sunflower Seeds
There's no swap in our base that is clearly better at the same calories — sunflower seeds is already one of the better choices in its category.
Sunflower Seeds vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Pumpkin Seeds | 559 | 30 / 49 / 11 |
| Pistachios | 562 | 20 / 45 / 28 |
| Peanuts | 567 | 26 / 49 / 16 |
| Almonds | 579 | 21 / 50 / 9 |
| Sunflower Seeds | 584 | 21 / 51 / 20 |
| Peanut Butter | 588 | 25 / 50 / 20 |
| Almond Butter | 614 | 21 / 56 / 9 |
FAQ
How many calories are in 100 g of sunflower seeds?
100 g of sunflower seeds has 584 calories, with 21 g protein, 51 g fat and 20 g carbohydrates (8.6 g fiber).
How many calories are in a serving of sunflower seeds?
A serving (handful, 30 g) has 175 calories: 6.3 g protein, 15 g fat and 6 g carbs.
What are the macros of sunflower seeds?
Per 100 g: 21 g protein, 20 g carbs and 51 g fat. By calories that's about 13% protein, 13% carbs and 74% fat.
How long do you have to walk to burn a serving of sunflower seeds?
About 57 min of easy walking or 22 min of cycling for a 70 kg (154 lb) person — that's the 175 calories in one serving (handful, 30 g).