Calories in Sunflower Seeds and Nutrition Facts

How many calories in sunflower seeds? See below, the sunflower seeds calories for the different serving sizes. We provide you with sunflower seeds nutrition facts and the sunflower seeds benefits to help you lose weight and eat a healthy diet.




Grown from the sunflower plant, sunflower seeds are widely used in cooking, eaten as a snack or used to make sunflower oil. There are a number of varieties, which vary in fat content, but nevertheless, all good for you. The most popular variety is high in poly unsaturated fats and low in saturated fat. They are high in protein, thiamine (vitamin B1), niacin (vitamin B3), pantothenic acid (vitamin B5), folic acid, vitamin E, iron, magnesium, manganese, phosphorus and zinc.

Sunflower seeds contain phytosterols, which are thought to lower cholesterol. They are also an excellent source of fiber. Other health benefits of sunflower seeds include prevention of heart disease, and relief from arthritis with their anti-inflammatory benefits.

Calories in Sunflower Seeds and Nutrition Facts

The combination of fiber and healthy fat makes seeds a great food for weight loss and weight management.  It may surprise you that nuts and seeds are fat burning foods, as they contain a lot of good fat.

Compare calories in sunflower seeds with the other calories in nuts and seeds.



Seeds, Sunflower Seed Kernels, Dried

Refuse: 46% (Hulls)
Scientific Name: Helianthus annuus
Serving SizeCalories per Serving
100 grams584 kcal (2445 kJ)
1 cup, with hulls, edible yield, 46 grams269 kcal (1125 kJ)
1 cup, 140 grams818 kcal (3423 kJ)

Seeds, Sunflower Seed Kernels, Dry Roasted

Refuse: 0%
Serving SizeCalories per Serving
100 grams582 kcal (2435 kJ)
1 cup, 128 grams745 kcal (3117 kJ)
1 oz, 28.35 grams165 kcal (690 kJ)

Seeds, Sunflower Seed Kernels, Oil Roasted

Refuse: 0%
Serving SizeCalories per Serving
100 grams592 kcal (2477 kJ)
1 cup, 135 grams799 kcal (3344 kJ)
1 oz, 28.35 grams168 kcal (702 kJ)

Calories in Sunflower Seed Kernels, Toasted

Refuse: 0%
Serving SizeCalories per Serving
100 grams619 kcal (2590 kJ)
1 cup, 134 grams829 kcal (3471 kJ)
1 oz, 28.35 grams175 kcal (734 kJ)

Oil, Sunflower, All Types

Refuse: 0%
Serving SizeCalories per Serving
100 grams884 kcal (3699 kJ)
1 cup, 218 grams1927 kcal (8064 kJ)
1 tbsp, 14 grams124 kcal (518 kJ)
1 tsp, 4.5 grams40 kcal (166 kJ)


Sunflower Seed Nutrition Facts

Seeds, Sunflower Seed Kernels, Dried
Nutritional value per 100 g (3.5 oz)
Proximates:
Water4.73 g
Energy2445 kJ (584 kcal)
Protein20.78 g
Carbohydrates20.0 g
Sugars1.55 g
Total Fat:51.46 g
saturated fat4.455 g
monounsaturated fat18.528 g
polyunsaturated fat23.137 g
Cholesterol0 mg
Fiber8.6 g
Minerals:
Calcium, Ca78 mg (8 %)
Iron, Fe5.25 mg (29 %)
Magnesium, Mg325 mg (81 %)
Phosphorus, P660 mg (66 %)
Potassium, K645 mg (14 %)
Zinc, Zn5.00 mg (33 %)
Copper, Cu1.800 mg (90 %)
Manganese, Mn1.950 mg (98 %)
Selenium, Se53.0 mcg (76 %)
Vitamins:
Vitamin C1.4 mg (2.3 %)
Thiamine (Vit. B1)1.480 mg (99 %)
Riboflavin (Vit. B2)0.355 mg (21 %)
Niacin (Vit. B3)8.335 mg (42 %)
Pantothenic acid (B5)1.130 mg (11 %)
Vitamin B61.345 mg (67 %)
Folate (Vit. B9)227 mcg (57 %)
Vitamin B120.0 mcg (0 %)
Vitamin A50 IU (1 %)
Vitamin E35.17 mg (176 %)
Vitamin D0 IU (0 %)
Vitamin K0 mcg (0 %)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference





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