Calories in Sunflower seeds
Sunflower seeds contains 584 kcal per 100 g. A typical serving — 1 handful (30 g) — carries about 175 kcal.
Bulgaria’s favourite seed is among the most caloric snacks — 100 g shelled is ~584 kcal.
Nutrition facts
| Nutrient | Per 100 g | Per serving — 1 handful (30 g) |
|---|---|---|
| Calories | 584 kcal | 175 kcal |
| Protein | 21 g | 6.3 g |
| Fat | 51 g | 15 g |
| Carbohydrates | 20 g | 6 g |
| Fibre | 8.6 g | 2.6 g |
| Sugars | 2.6 g | 0.8 g |
How much exercise burns one serving?
~44 minutes
~18 minutes
Approximate, for a ~175 kcal serving and a ~70 kg adult (walking ~4 kcal/min, running ~10 kcal/min).
Frequently asked questions
How many calories are in sunflower seeds?
Sunflower seeds contains 584 kcal per 100 g. A typical serving — 1 handful (30 g) — carries about 175 kcal.
How much protein, fat and carbohydrate does sunflower seeds have?
Per 100 g: 21 g protein, 51 g fat and 20 g carbohydrates, of which 8.6 g fibre and 2.6 g sugars. That makes sunflower seeds a good protein source.
Is sunflower seeds suitable for a diet?
Carefully — 584 kcal per 100 g is a high calorie density. When dieting, watch the amount: one serving (1 handful (30 g)) is ~175 kcal. Bulgaria’s favourite seed is among the most caloric snacks — 100 g shelled is ~584 kcal.
How much does one serving of sunflower seeds weigh?
The typical serving is 1 handful (30 g) — about 30 g, which equals ~175 kcal.
How much exercise burns one serving of sunflower seeds?
Roughly 44 minutes of brisk walking or 18 minutes of running (approximate, for a ~70 kg adult: walking ~4 kcal/min, running ~10 kcal/min).
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Values are rounded average reference figures per 100 g/ml (USDA FoodData Central and European food-composition tables). Real values vary with variety, recipe and preparation — the label of a specific product always takes precedence. This information is not medical or dietary advice.