Calorie comparison
Almond Butter vs Sunflower Seeds
Per 100 grams, sunflower seeds is the lighter choice by 30 calories. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Almond Butter | Sunflower Seeds |
|---|---|---|
| Calories | 614 | 584 |
| Protein | 21 g | 21 g |
| Carbs | 19 g | 20 g |
| Fat | 56 g | 51 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🌰 Almond Butter
2 tbsp (32 g)
196 cal
6.7 g protein · 6.1 g carbs · 17.9 g fat
🌻 Sunflower Seeds
1 oz (28 g)
164 cal
5.9 g protein · 5.6 g carbs · 14.3 g fat
Frequently asked
Which has more calories, almond butter or sunflower seeds?
Per 100 g, almond butter has 614 calories and sunflower seeds has 584. Sunflower Seeds is lower in calories.
Which has more protein, almond butter or sunflower seeds?
Almond Butter has 21 g of protein per 100 g; sunflower seeds has 21 g. They're tied on protein.
Is almond butter or sunflower seeds better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward sunflower seeds — but portion size matters more than which food you pick.
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