Calories in sunflower seeds
A usual serving, handful of kernels (30 g), has about 175 kcal; 100 g ≈ 582 kcal.
Nutrition facts
| Serving | kcal | Protein | Fat | Carbs | Fibre |
|---|---|---|---|---|---|
| 100 g | 582 | 19 g | 50 g | 15 g | 9 g |
| Handful of kernels 30 g | 175 | 5.8 g | 15 g | 4.5 g | 2.7 g |
Source: fdc.nal.usda.gov · Confidence: high · Updated:
Calories per serving
| Serving | kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Handful of kernels 30 g | 175 | 5.8 g | 15 g | 4.5 g |
| Half a handful 15 g | 87 | 2.9 g | 7.5 g | 2.3 g |
How it fits into a day
A handful of shelled sunflower seeds, about 30 g, has about 175 kcal. That's roughly 60 g of seeds in the shell, about what you get through during a match or a film. Fat provides about 75% of the calories.
A usual serving (handful of kernels) is about 9% of a 2,000 kcal day. How much do you need a day? Work it out in the calorie calculator.
Lighter options
- Seeds in the shell are eaten more slowly, so it's easier to keep the amount down.
- Salted seeds have a lot of salt; drink water with them.
Frequently asked questions
How many calories are in a handful of sunflower seeds?
About 175 kcal in 30 g, with 5.8 g protein, 15 g fat and 4.5 g carbs.
How many calories are in 100 g of sunflower seeds?
About 582 kcal per 100 g: 19 g protein, 50 g fat and 15 g carbs, plus 9 g fibre.
How many calories are in a bag of sunflower seeds in the shell?
A 100 g bag in the shell has about 50 g of edible kernels, which is about 290 kcal.
See also
-
Almonds
579 kcal
per 100 g
1 handful: 175 kcal
-
Peanuts
587 kcal
per 100 g
1 handful: 175 kcal
-
Hazelnuts
628 kcal
per 100 g
1 handful: 190 kcal
Full table: Fruit and nuts