Calorie comparison
Sunflower Seeds vs Walnuts
Per 100 grams, sunflower seeds is the lighter choice by 70 calories, while sunflower seeds delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Sunflower Seeds | Walnuts |
|---|---|---|
| Calories | 584 | 654 |
| Protein | 21 g | 15 g |
| Carbs | 20 g | 14 g |
| Fat | 51 g | 65 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
🌻 Sunflower Seeds
1 oz (28 g)
164 cal
5.9 g protein · 5.6 g carbs · 14.3 g fat
🌰 Walnuts
1 oz (28 g)
183 cal
4.2 g protein · 3.9 g carbs · 18.2 g fat
Frequently asked
Which has more calories, sunflower seeds or walnuts?
Per 100 g, sunflower seeds has 584 calories and walnuts has 654. Sunflower Seeds is lower in calories.
Which has more protein, sunflower seeds or walnuts?
Sunflower Seeds has 21 g of protein per 100 g; walnuts has 15 g. Sunflower Seeds wins on protein.
Is sunflower seeds or walnuts 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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