Calories & Macros in Sunflower Seeds

Calories in any amount of Sunflower Seeds

Weigh your portion and type it in, in grams or ounces; it starts at 100 g. Every value scales from the USDA figures per 100 g, so 250 g has two and a half times the calories of 100 g.

Sunflower Seeds nutrition facts per 100 g

% Daily Value is how much 100 g contributes to the FDA Daily Values for adults and children 4 years and older, the figures on US nutrition labels; a dash means there is no Daily Value for that nutrient. "Not reported" means USDA has no measurement for this food, not that it contains none.

How Sunflower Seeds fits common diet targets

Net carbs

11.4g

per 100 g

Protein per 100 kcal

3.6g

Energy density

5.84kcal/g

high

• Net carbs are total carbohydrate minus fiber: 20 g − 8.6 g = 11.4 g per 100 g. Low-carb plans usually count these.
• Protein per 100 kcal compares how much protein each food gives for the same calories: Sunflower Seeds gives 3.6 g.
• Energy density is calories per gram. At 5.84 kcal/g, Sunflower Seeds is high on the CDC's scale (very low below 0.6, low to 1.5, medium to 4, high above 4); lower-density foods give a larger portion for the same calories.

Logging Sunflower Seeds: what to know

These are dried sunflower seed kernels, and the hulls are not part of the weight. USDA lists a cup of kernels and a smaller cup with hulls, where only the edible part counts. Kernels bring 51.5 g of fat and 20.8 g of protein per 100 g, and flavored bags will differ.