Food calories · USDA data
Calories in sunflower seeds
269 calories
in 1 cup, with hulls, edible yield, 46 g
- Protein
- 9.6 g
- Carbs
- 9.2 g
- Fat
- 23.7 g
- Fiber
- 4 g
Sunflower seeds have 269 calories. That is USDA's figure for 1 cup, with hulls, edible yield, which weighs 46 g. Per 100 g, sunflower seeds have 584 calories.
Almost all of its calories, 74%, come from fat. It adds 9.6 g of protein, 19% of the 50 g Daily Value. This portion has 4 g of fiber, 14% of the 28 g Daily Value. It also carries 23.7 g of fat, 30% of the 78 g Daily Value.
It takes 17 g of sunflower seeds to reach 100 calories, which is about 0.4 × 1 cup, with hulls, edible yield.
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup, with hulls, edible yield | 46 g | 269 | 9.6 g | 9.2 g | 23.7 g |
| 1 cup | 140 g | 818 | 29.1 g | 28 g | 72 g |
| 1 oz | 28.3 g | 165 | 5.9 g | 5.7 g | 14.6 g |
| 100 g | 100 g | 584 | 20.8 g | 20 g | 51.5 g |
Portion weights are USDA's own. Your sunflower seeds may weigh more or less; for an exact number, weigh it and enter the grams in the food calorie lookup.
Where the calories come from
- Protein: 13% of calories (20.8 g per 100 g)
- Carbohydrate: 13% (20 g per 100 g, of which 8.6 g fiber)
- Fat: 74% (51.5 g per 100 g)
Shares use the general factors of 4 calories per gram of protein and carbohydrate and 9 per gram of fat, so they can differ a little from USDA's calorie figure. Daily Values are the FDA's adult Daily Values.
Compared with similar foods
Weight for weight, pistachios has the fewest calories of these four (572 per 100 g) and tahini the most (595).
| Per 100 g | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sunflower seeds | 584 | 20.8 g | 20 g | 51.5 g |
| Almonds | 579 | 21.2 g | 21.6 g | 49.9 g |
| Tahini | 595 | 17 g | 21.2 g | 53.8 g |
| Pistachios | 572 | 21.1 g | 28.3 g | 45.8 g |
Work out your own portion
The food calorie lookup has 3,070 foods. Pick a portion or type a weight in grams or ounces, then add foods to a plate to see the total for a meal. To see how a meal fits your day, the calorie calculator works out your daily calories.
Questions people ask
How many calories are in sunflower seeds?
Sunflower seeds have 269 calories. USDA weighs 1 cup, with hulls, edible yield at 46 g, and sunflower seeds has 584 calories per 100 g.
How much protein do sunflower seeds have?
1 cup, with hulls, edible yield (46 g) has 9.6 g of protein, 19% of the 50 g Daily Value. Per 100 g it is 20.8 g.
How many carbs do sunflower seeds have?
1 cup, with hulls, edible yield has 9.2 g of carbohydrate, including 4 g of fiber, and 23.7 g of fat.
Source: USDA FoodData Central, SR Legacy (2018). USDA entry: Seeds, sunflower seed kernels, dried (FDC ID 170562). Values are averages; a packaged food's label may differ.