Sunflower seeds calories
Sunflower seeds gives 584 kcal per 100 g. A typical 28 g serving is about 164 kcal, so it's easy to fit into almost any day.
A serving covers about 8% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 147 to 180 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (28 g) |
|---|---|---|
| kcal | 584 | 164 |
| Protein, g | 20.8 | 5.8 |
| Fat, g | 51.5 | 14.4 |
| Carbs, g | 20.0 | 5.6 |
| Fiber, g | 8.6 | 2.4 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 14 g | 82 kcal | 74-90 | 2,500 |
| 1 · 28 g | 164 kcal | 147-180 | 5,100 |
| 1½ · 42 g | 245 kcal | 221-270 | 7,600 |
| 2 · 56 g | 327 kcal | 294-360 | 10,200 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 5,100 steps, or 40 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Size is what changes the number here. Put something for scale next to it, like a fork or your hand, or type the weight if you know it.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Cashews | 553 | 155 kcal / 28 g | 18.2 g |
| Pumpkin seeds | 559 | 157 kcal / 28 g | 30.2 g |
| Pistachios | 560 | 157 kcal / 28 g | 20.2 g |
| Peanuts | 567 | 159 kcal / 28 g | 25.8 g |
| Sesame seeds | 573 | 52 kcal / 9 g | 17.7 g |
| Almonds | 579 | 162 kcal / 28 g | 21.1 g |
| Sunflower seeds | 584 | 164 kcal / 28 g | 20.8 g |
| Peanut butter | 598 | 96 kcal / 16 g | 22.2 g |
| Almond butter | 614 | 98 kcal / 16 g | 21.0 g |
Lightest in this group per 100 g: Cashews.
Where the numbers come from
Values from USDA FoodData Central, a public domain (CC0) database by the US Department of Agriculture: FDC 170562 (Seeds, sunflower seed kernels, dried).
The ±10% range covers natural variation between samples: size, variety, ripeness or fat content, and how it was prepared.
Questions
How many calories in sunflower seeds?
Sunflower seeds has about 584 kcal per 100 g. A typical 28 g serving is about 164 kcal, and realistically anywhere from 147 to 180 kcal depending on the recipe and portion.
How much protein is in sunflower seeds?
20.8 g of protein per 100 g, or about 5.8 g in a 28 g serving.
Your plate isn't a lab sample
Snap your own sunflower seeds and Kalorea estimates what's actually on your plate, with a range and macros.