Macro Split
How many calories are in Sunflower Seeds?
Sunflower Seeds contains 584 calories per 100g with 21g protein, 20g carbs, and 51g fat. A typical 30g serving provides 175 calories. This nuts & seeds item is high in magnesium.
About this food
Sunflower seeds are Bulgaria's iconic snack, enjoyed roasted and salted at social gatherings, parks, and sporting events. Bulgaria is one of Europe's largest sunflower producers, and the seeds are a national culinary symbol.
Full Nutrition Facts
| Nutrient | Per 100g | Per serving (30g) | % DV |
|---|---|---|---|
| Energy | |||
| Calories | 584kcal | 175kcal | — |
| Macronutrients | |||
| Protein | 21.0g | 6.3g | 42% |
| Carbohydrates | 20.0g | 6.0g | — |
| Fat | 51.0g | 15.3g | — |
| Fiberathlete | 8.6g | 2.6g | 31% |
| Sugar | 2.6g | 0.8g | — |
| Saturated Fat | 4.5g | 1.3g | — |
| Minerals | |||
| Sodium | 9mg | 3mg | — |
| Calciumathlete | 78mg | 23mg | 6% |
| Ironathlete | 5mg | 2mg | 29% |
| Potassium | 645mg | 194mg | 14% |
| Magnesiumathlete | 325mg | 98mg | 77% |
| Zincathlete | 5mg | 2mg | 45% |
| Vitamins | |||
| Vitamin Dathlete | 0.0mcg | 0.0mcg | 0% |
% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.
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Frequently Asked Questions
Sunflower Seeds contains 584 calories per 100g with 21g protein, 20g carbs, and 51g fat. A typical 30g serving provides 175 calories. This nuts & seeds item is high in magnesium.
Sunflower Seeds contains 21g protein per 100g, which is high in protein. A 30g serving provides 6.3g protein.
Notable nutrients in Sunflower Seeds include Magnesium, Zinc and Fiber. Per 100g: 21g protein, 20g carbs, and 51g fat.
Sunflower Seeds contains 584 kcal per 100g, making it more calorie-dense. For weight loss, control portion sizes and fit it within your daily calorie targets.
Sunflower Seeds is not ideal for a keto diet. At 11.4g net carbs per 100g, a single serving could easily exceed the daily 20-50g net carb limit.
Sunflower Seeds provides 584 kcal, 21g protein, 20g carbs, and 51g fat per 100g. Compare with other nuts & seeds foods in our database to find the best option for your nutritional goals.
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