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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 Size	Calories per Serving
100 grams	584 kcal (2445 kJ)
1 cup, with hulls, edible yield, 46 grams	269 kcal (1125 kJ)
1 cup, 140 grams	818 kcal (3423 kJ)

Seeds, Sunflower Seed Kernels, Dry Roasted

Refuse: 0%

Serving Size	Calories per Serving
100 grams	582 kcal (2435 kJ)
1 cup, 128 grams	745 kcal (3117 kJ)
1 oz, 28.35 grams	165 kcal (690 kJ)

Seeds, Sunflower Seed Kernels, Oil Roasted

Refuse: 0%

Serving Size	Calories per Serving
100 grams	592 kcal (2477 kJ)
1 cup, 135 grams	799 kcal (3344 kJ)
1 oz, 28.35 grams	168 kcal (702 kJ)

Calories in Sunflower Seed Kernels, Toasted

Refuse: 0%

Serving Size	Calories per Serving
100 grams	619 kcal (2590 kJ)
1 cup, 134 grams	829 kcal (3471 kJ)
1 oz, 28.35 grams	175 kcal (734 kJ)

Oil, Sunflower, All Types

Refuse: 0%

Serving Size	Calories per Serving
100 grams	884 kcal (3699 kJ)
1 cup, 218 grams	1927 kcal (8064 kJ)
1 tbsp, 14 grams	124 kcal (518 kJ)
1 tsp, 4.5 grams	40 kcal (166 kJ)

Sunflower Seed Nutrition Facts

Seeds, Sunflower Seed Kernels, Dried
Nutritional value per 100 g (3.5 oz)
Proximates:
Water	4.73 g
Energy	2445 kJ (584 kcal)
Protein	20.78 g
Carbohydrates	20.0 g
Sugars	1.55 g
Total Fat:	51.46 g
saturated fat	4.455 g
monounsaturated fat	18.528 g
polyunsaturated fat	23.137 g
Cholesterol	0 mg
Fiber	8.6 g
Minerals:
Calcium, Ca	78 mg (8 %)
Iron, Fe	5.25 mg (29 %)
Magnesium, Mg	325 mg (81 %)
Phosphorus, P	660 mg (66 %)
Potassium, K	645 mg (14 %)
Zinc, Zn	5.00 mg (33 %)
Copper, Cu	1.800 mg (90 %)
Manganese, Mn	1.950 mg (98 %)
Selenium, Se	53.0 mcg (76 %)
Vitamins:
Vitamin C	1.4 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 B6	1.345 mg (67 %)
Folate (Vit. B9)	227 mcg (57 %)
Vitamin B12	0.0 mcg (0 %)
Vitamin A	50 IU (1 %)
Vitamin E	35.17 mg (176 %)
Vitamin D	0 IU (0 %)
Vitamin K	0 mcg (0 %)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.