Sunflower seeds carry 609 kcal per 100 g despite their tiny size. Bulgaria is one of Europe's largest sunflower producers, making these a national snack. The shells slow eating, but shelled seeds disappear fast — 50 g adds 305 kcal. Weigh shelled seeds rather than eating from the bag for accurate tracking.
How should I track Sunflower Seeds?
Sunflower Seeds is high in magnesium. Nuts like Sunflower Seeds are one of the easiest foods to overeat. Research on portion estimation (Almiron-Roig et al., Appetite 2013) found that people underestimate calorie-dense foods by 50–200% when eyeballing portions. A small handful can easily be 300+ calories. The best habit: pre-portion into 30 g bags or use a scale each time. Also check whether your nuts are raw, roasted, or roasted-in-oil — the roasted-in-oil versions add extra fat that is not in the raw nutrition values.