Sunflower Seeds — Calories and Macros
Roasted, in shell or shelled. High vitamin E.
per 1 oz (28g)
8% of a 2,000 cal day
Protein
6g
Carbs
7g
Fat
14g
Fiber
3g
Sugar
1g
Per 100 grams
Standardized to 100g so you can compare across foods.
Calories
589
Protein
21.4g
Carbs
25g
Fat
50g
Fiber
10.7g
Sugar
3.6g
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Common questions
How many calories are in sunflower seeds?
1 oz (28g) of sunflower seeds has 165 calories, with 6g protein, 7g carbs, and 14g fat.
How much protein is in sunflower seeds?
Sunflower Seeds has 6g of protein per 1 oz (28g). That is about 4g per 100 calories, not a significant source of protein.
Is sunflower seeds good for weight loss?
Any food can fit a weight-loss diet, because your total daily calories decide the result, not one food. Sunflower Seeds is calorie-dense and easy to overeat, so keep the portion measured and fit it into your target.
Is sunflower seeds healthy?
Healthy depends on the rest of your day, not one food. It brings fiber. Keep an eye on the fat. In a balanced diet at your calorie target, sunflower seeds is fine; the portion and how often you eat it matter more than the food itself.
Nutrition values approximated from USDA FoodData Central. Estimates for tracking, not medical reference. Reviewed against USDA FoodData Central.