Foods · Nuts and seeds
Calories in sunflower seeds
Sunflower seeds: about 584 calories per 100 g. A portion of 1 oz (28 g) has about 166 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 584 | 20.8 g | 20 g | 51.5 g |
| 1 oz | 28 g | 166 | 5.9 g | 5.7 g | 14.6 g |
| 1 cup | 140 g | 818 | 29.1 g | 28 g | 72 g |
Where the calories come from
- Protein 13%
- Carbs 13%
- Fat 74%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 584 kcal |
| Protein | 20.8 g |
| Carbohydrate | 20 g |
| of which sugars | 2.6 g |
| Fibre | 8.6 g |
| Fat | 51.5 g |
| of which saturated | 4.5 g |
| Cholesterol | 0 mg |
| Sodium | 9 mg |
| Potassium | 645 mg |
| Calcium | 78 mg |
| Iron | 5.3 mg |
| Vitamin C | 1.4 mg |
| Water | 4.7 g |
How it compares with other nuts and seeds
Among the 10 nuts and seeds listed on this site, sunflower seeds ranks number 8 from the lowest in calories per 100 g, and number 3 from the highest in protein per 100 g.
Fewer calories per 100 g
- Almonds 579 cal
- Cashews 574 cal
- Pistachios 560 cal
More calories per 100 g
- Mixed nuts 607 cal
- Walnuts 654 cal
What 166 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of sunflower seeds (1 oz, 166 calories) equals about 37 minutes of walking or 17 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Seeds, sunflower seed kernels, dried”. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in sunflower seeds (1 oz)?
About 166 calories (≈). That is 1 oz (28 g) of sunflower seeds, using the USDA reference value of 584 calories per 100 g.
How many calories are in 100 grams of sunflower seeds?
About 584 calories (≈). One ounce (28 g) is about 166 calories.
How much protein is in sunflower seeds?
20.8 g per 100 g, and about 13% of its calories come from protein (≈). A portion of 1 oz has about 5.9 g.
Source
- USDA FoodData Central, SR Legacy: Seeds, sunflower seed kernels, dried (FDC ID 170562)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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