Nuts and seeds
Calories in sunflower seeds
1 cup, in shell, yields (46 g) has 268 calories, and 100 g has 582.
1 cup, in shell, yields (46 g)
268 kcal
- Protein 8.9 g
- Carbs 11 g
- Fat 23 g
12% protein · 16% carbs · 72% fat (of calories from macros)
Per 100 g
| Calories | 582 kcal |
|---|---|
| Protein | 19 g |
| Carbohydrates | 24 g |
| Fiber | 11 g |
| Sugars | 2.7 g |
| Fat | 50 g |
| Saturated fat | 5.2 g |
| Sodium | 3 mg |
Calories by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup, without shell (144 g) | 838 | 28 g | 35 g | 72 g |
| 1 cup, in shell, yields (46 g) | 268 | 8.9 g | 11 g | 23 g |
| 1 cup, NFS (46 g) | 268 | 8.9 g | 11 g | 23 g |
| 1 oz, without shell (28 g) | 165 | 5.5 g | 6.8 g | 14 g |
| 1 oz, in shell, yields (15 g) | 87 | 2.9 g | 3.6 g | 7.5 g |
| 1 oz, NFS (28 g) | 165 | 5.5 g | 6.8 g | 14 g |
| 1 package (50 g) | 291 | 9.7 g | 12 g | 25 g |
Values for “Sunflower seeds, NFS”, from the USDA FoodData Central (FNDDS): the food Ayme’s search shows first for “sunflower seeds”. Brands and recipes vary, so check the label when you have one.