Macros in Sunflower seeds
Sunflower seeds has about 584 calories per 100 g, with 21 g protein, 51 g fat and 20 g carbs.
Quick answer
584 kcal
calories per 100 g
- Protein
- 21 g
- Fat
- 51 g
- Carbs
- 20 g
These are reference values. Ingredients and preparation can change the result.
Calories in Sunflower seedsServing size calculator
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In your portion
164 kcal
- Protein
- 5.9 g
- Fat
- 14.3 g
- Carbs
- 5.6 g
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| Portion | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| 28 g | 164 kcal | 5.9 g | 14.3 g | 5.6 g |
| 50 g | 292 kcal | 10.5 g | 25.5 g | 10 g |
| 100 g | 584 kcal | 21 g | 51 g | 20 g |
| 200 g | 1,168 kcal | 42 g | 102 g | 40 g |
Additional nutrients · 100 g
- Fiber
- 8.5 g
- Sugars
- 2.4 g
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How FoodWarz works →What changes the calories?
Oil, sauces, sugar, toppings, cooking method and portion weight can change sunflower seeds calories quickly.
FAQ
How many calories are in sunflower seeds?
Sunflower seeds has about 584 calories per 100 g. A typical serving (28 g) has about 164 calories.
How much protein is in sunflower seeds?
Sunflower seeds has about 21 g protein per 100 g and about 5.9 g protein per serving.
Is sunflower seeds good for calorie tracking?
Yes, as long as you track portion size. The biggest source of error is usually weight, sauces, oil and mixed ingredients.
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Data sources
Reference values are compiled from USDA FoodData Central, Open Food Facts and curated food databases. Your actual portion may differ by recipe, brand and cooking method.
Nutrition data methodologyNutrition values are estimates for calorie tracking and may vary by recipe, brand, cooking method and portion size. Not medical advice.
Last updated: July 24, 2026