How many calories are in sunflower seeds?

One 1 oz of sunflower seeds (28 g) has about 164 calories. Per 100 g, sunflower seeds has 584 calories.

How much protein is in sunflower seeds?

A 1 oz serving of sunflower seeds provides roughly 5.9 g of protein (21 g per 100 g).

What are the macros for sunflower seeds?

Per 1 oz: 5.9 g protein, 5.6 g carbs and 14.3 g fat — that's roughly 13% protein, 13% carbs and 74% fat by calories.

How do I log sunflower seeds without weighing it?

Take a photo of your plate in CalorieScan AI. The app recognises sunflower seeds, estimates the portion, and returns calories and macros in about three seconds — then you can fine-tune it in plain English ("make that two servings").

Legumes, Nuts & Seeds · Nutrition facts

🌻Calories in Sunflower Seeds

A 1 oz of sunflower seeds (28 g) has 164 calories, with 5.9 g protein, 5.6 g carbs and 14.3 g fat.

Calories

164

Protein

5.9 g

Carbs

5.6 g

Fat

14.3 g

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Sunflower Seeds nutrition by serving size

Serving	Calories	Protein	Carbs	Fat
1 oz	164	5.9 g	5.6 g	14.3 g
100 g	584	21 g	20 g	51 g
1 oz (28 g)	166	6 g	5.7 g	14.5 g
1 cup (≈225 g)	1314	47.3 g	45 g	114.8 g
200 g	1168	42 g	40 g	102 g

Values are approximate, rounded from USDA FoodData Central and OpenFoodFacts references. Real plates vary — that's exactly why CalorieScan AI lets you correct any estimate in plain English.

Macro breakdown

Protein 13%Carbs 13%Fat 74%

Per 100 g: 584 cal
Per 1 oz: 166 cal
Fiber: 8.6 g / 100 g

Compare

Sunflower Seeds vs other legumes, nuts & seeds

Sunflower Seeds vs Peanut Butter Sunflower Seeds vs Almonds Sunflower Seeds vs Peanuts Sunflower Seeds vs Pistachios Sunflower Seeds vs Pumpkin Seeds Sunflower Seeds vs Almond Butter

Frequently asked

How many calories are in sunflower seeds?
One 1 oz of sunflower seeds (28 g) has about 164 calories. Per 100 g, sunflower seeds has 584 calories.
How much protein is in sunflower seeds?
A 1 oz serving of sunflower seeds provides roughly 5.9 g of protein (21 g per 100 g).
What are the macros for sunflower seeds?
Per 1 oz: 5.9 g protein, 5.6 g carbs and 14.3 g fat — that's roughly 13% protein, 13% carbs and 74% fat by calories.
How do I log sunflower seeds without weighing it?
Take a photo of your plate in CalorieScan AI. The app recognises sunflower seeds, estimates the portion, and returns calories and macros in about three seconds — then you can fine-tune it in plain English ("make that two servings").

More legumes, nuts & seeds

🥜 Peanut Butter 🌰 Almonds 🥜 Peanuts 🥜 Pistachios 🎃 Pumpkin Seeds 🌰 Almond Butter 🥜 Cashews 🌱 Flax Seeds

Stop looking up calories.

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