Sunflower seeds Calories and Nutrition Facts
Seeds, sunflower seed kernels, dried · Nuts and seeds
per 100 g584 kcal
Protein20.8 g
Carbohydrate20 g
Fat51.5 g
Fibre8.6 g
Sugars2.62 g
Where the calories come fromProtein 13% · Carbohydrate 13% · Fat 74%
Gram calculator
Calories584 kcal
Protein20.8 g
Carbohydrate20 g
Fat51.5 g
Nutrition facts table (100 g)
| Energy | 584 kcal |
|---|---|
| Energy | 2440 kJ |
| Protein | 20.8 g |
|---|---|
| Total fat | 51.5 g |
| Carbohydrate | 20 g |
| Water | 4.73 g |
| Alcohol | 0 g |
| Saturated fat | 4.46 g |
|---|---|
| Monounsaturated fat | 18.5 g |
| Polyunsaturated fat | 23.1 g |
| Cholesterol | 0 mg |
| Omega-3 EPA | 0.01 g |
| Omega-3 DHA | 0 g |
| Sugars | 2.62 g |
|---|---|
| Dietary fibre | 8.6 g |
| Sodium | 9 mg |
|---|---|
| Salt | 0.02 g |
| Calcium | 78 mg |
| Iron | 5.25 mg |
| Magnesium | 325 mg |
| Phosphorus | 660 mg |
| Potassium | 645 mg |
| Zinc | 5 mg |
| Copper | 1.8 mg |
| Manganese | 1.95 mg |
| Selenium | 53 µg |
| Vitamin A (RAE) | 3 µg |
|---|---|
| Vitamin C | 1.4 mg |
| Vitamin D (D2 + D3) | 0 µg |
| Vitamin E (alpha-tocopherol) | 35.2 mg |
| Vitamin K (phylloquinone) | 0 µg |
| Thiamin (B1) | 1.48 mg |
| Riboflavin (B2) | 0.36 mg |
| Niacin (B3) | 8.34 mg |
| Pantothenic acid (B5) | 1.13 mg |
| Vitamin B6 | 1.34 mg |
| Folate (DFE) | 227 µg |
| Vitamin B12 | 0 µg |
| Choline | 55.1 mg |
| Caffeine | 0 mg |
|---|
Values per serving
| Serving | Grams | kcal | Protein | Carbohydrate | Fat |
|---|---|---|---|---|---|
| cup | 140 | 818 | 29.1 g | 28 g | 72.1 g |
| cup, with hulls, edible yield | 46 | 269 | 9.57 g | 9.2 g | 23.7 g |
Calories by weight
| Grams | 25 g | 50 g | 100 g | 150 g | 200 g | 250 g |
|---|---|---|---|---|---|---|
| Calories (kcal) | 146 | 292 | 584 | 876 | 1168 | 1460 |
Frequently asked questions
- How many calories are in 100 g of sunflower seeds?
- 100 g of sunflower seeds has 584 kcal (2440 kJ). 50 g is 292 kcal, 150 g is 876 kcal, 200 g is 1168 kcal.
- How much protein, carbohydrate and fat does sunflower seeds have?
- Per 100 g: 20.8 g protein, 20 g carbohydrate, 51.5 g fat; fibre 8.6 g, sugars 2.62 g.
- How many calories are in a serving of sunflower seeds?
- cup: 140 g, 818 kcal; cup, with hulls, edible yield: 46 g, 269 kcal.
- How do I get the nutrition facts of sunflower seeds from an API?
- From the ServiceBox Nutrition & Calories API: GET /v1/nutrition/foods/170562. The answer has every nutrient per 100 g and the portions as JSON; /v1/nutrition/calculate totals the calories of a recipe. The free tier allows 10 requests a day.
Get this data through the API
Every food's full nutrition facts, servings and the recipe calorie calculator are in the ServiceBox Nutrition & Calories API. The free tier allows 10 requests a day.
curl https://api.servicebox.io/v1/nutrition/foods/170562 \ -H "Authorization: Bearer $SERVICEBOX_API_KEY"