Sunflower seeds: calories and nutrition
Calories and protein in sunflower seeds by portion and type. Values are for shelled kernels, dried or dry roasted.
Dried · 1 cup kernels (140 g)
818kcal
- 29gProtein
- 28gCarbs
- 72gFat
- Fiber 12g
- Sugar 4g
- Saturated fat 6g
- Sodium 13mg
58% of the EU protein reference intake (50 g) · 41% of the EU energy reference intake (2,000 kcal)
Dried · 100 g
584kcal
- 21gProtein
- 20gCarbs
- 51gFat
- Fiber 9g
- Sugar 3g
- Saturated fat 4g
- Sodium 9mg
42% of the EU protein reference intake (50 g) · 29% of the EU energy reference intake (2,000 kcal)
Dried · 150 g
876kcal
- 31gProtein
- 30gCarbs
- 77gFat
- Fiber 13g
- Sugar 4g
- Saturated fat 7g
- Sodium 14mg
62% of the EU protein reference intake (50 g) · 44% of the EU energy reference intake (2,000 kcal)
Dry roasted · 1 cup kernels (128 g)
745kcal
- 25gProtein
- 31gCarbs
- 64gFat
- Fiber 14g
- Sugar 3g
- Saturated fat 7g
- Sodium 4mg
49% of the EU protein reference intake (50 g) · 37% of the EU energy reference intake (2,000 kcal)
Dry roasted · 100 g
582kcal
- 19gProtein
- 24gCarbs
- 50gFat
- Fiber 11g
- Sugar 3g
- Saturated fat 5g
- Sodium 3mg
39% of the EU protein reference intake (50 g) · 29% of the EU energy reference intake (2,000 kcal)
Dry roasted · 150 g
873kcal
- 29gProtein
- 36gCarbs
- 75gFat
- Fiber 17g
- Sugar 4g
- Saturated fat 8g
- Sodium 5mg
58% of the EU protein reference intake (50 g) · 44% of the EU energy reference intake (2,000 kcal)
Per 100 g by type
- Dried584 212051
- Dry roasted582 192450
Questions
Which has more calories: sunflower seeds (dried) or sunflower seeds (dry roasted)?
Sunflower seeds (dried): 584 kcal per 100 g, more than sunflower seeds (dry roasted) with 582 kcal.
How much protein is in 100 kcal of sunflower seeds?
Sunflower seeds (dried): about 4 g of protein per 100 kcal.
How many grams of sunflower seeds have about 100 kcal?
17 g of sunflower seeds (dried) has 99 kcal.
What does % of the reference intake mean?
It compares the portion with the EU label reference intakes for an average adult: 50 g of protein and 2,000 kcal a day. It is not a personal target; the protein calculator estimates yours.
Sources. USDA FoodData Central, public domain. Source values per 100 g of the edible part. ClariMeal selected records, shortened names, calculated portions and rounded values. USDA FoodData Central. Portion weights: USDA FoodData Central. EU label reference intakes for adults: 50 g protein and 2,000 kcal. Regulation (EU) No 1169/2011, Annex XIII, Part B. Page updated .
