| Nutrient (per 100 g) | Sunflower seeds, NFS | Sunflower seeds, plain, unsalted |
|---|---|---|
| Calories | 582 kcal | 582 kcal |
| Protein | 19.3 g | 19.3 g |
| Carbohydrates | 24.1 g | 24.1 g |
| Fat | 49.8 g | 49.8 g |
| Fibre | 11.1 g | 11.1 g |
| Sugar | 2.7 g | 2.7 g |
| Sodium | 3 mg | 3 mg |
All values per 100 g. Source: USDA FoodData Central.
Sunflower seeds, NFS provides 582 kcal per 100 g, with 19.3 g of protein, 24.1 g of carbohydrates and 49.8 g of fat. 1 cup of Sunflower seeds, NFS (144 g) provides about 838 kcal.
A fast summary built from the current nutrition profile per 100g.
| Nutrient | Amount per 100 g |
|---|---|
| Calories | 582 kcal |
| Protein | 19.3 g |
| Carbohydrates | 24.1 g |
| Fat | 49.8 g |
| Fiber | 11.1 g |
| Sugar | 2.7 g |
| Sodium | 3 mg |
USDA data · USDA FoodData Central
| Portion | Weight | Calories |
|---|---|---|
| 1 cup | 144 g | 838 kcal |
| 1 packet | 50 g | 291 kcal |
| 1 oz | 28.4 g | 165 kcal |
| 100 g | 100 g | 582 kcal |
Portion weights: USDA FoodData Central
All values are computed from the per-100 g nutrition data (source: USDA).
Sunflower seeds, derived from the sunflower plant (Helianthus annuus), are a popular snack and ingredient known for their nutty flavor and crunchy texture. Originating in North America, sunflower seeds have been cultivated for thousands of years and are now enjoyed worldwide. They are often consumed raw, roasted, or incorporated into various dishes, making them a versatile addition to many diets. These seeds are also used to extract sunflower oil, a common cooking oil known for its high smoke point and mild flavor. Nutritionally, sunflower seeds are a powerhouse of essential nutrients. They are high in healthy fats, particularly polyunsaturated and monounsaturated fats, which support cardiovascular health. A 100-gram serving provides about 582 calories, 19.3 grams of protein, 24.1 grams of carbohydrates, and 49.8 grams of fat, making them an energy-dense food. They are also rich in vitamin E, magnesium, and selenium, contributing to their reputation as a healthy snack option that can enhance overall well-being and support various bodily functions.
A 100-gram serving of sunflower seeds contains approximately 582 calories, making them an energy-dense food. They are a great source of healthy fats and protein, which can contribute to a balanced diet.
Yes, sunflower seeds are considered very healthy. They are rich in healthy fats, protein, vitamins, and minerals. They provide antioxidants and can help support heart health, improve mood, and promote healthy skin.
Store sunflower seeds in a cool, dry place in an airtight container to maintain freshness. They can also be refrigerated to extend shelf life, ideally up to 1 year.
Eating sunflower seeds can provide numerous health benefits including heart health support, improved skin health, enhanced mood, and digestive health due to their fiber content. They are also a good source of protein and important nutrients.
A recommended daily intake is about 30 grams (1 ounce), which provides a good balance of nutrients without excessive calorie consumption. Adjust based on your dietary needs.
1 cup of Sunflower seeds, NFS (144 g) has about 838 kcal — 27.8 g protein, 34.7 g carbohydrates and 71.7 g fat (calculated from the USDA values per 100 g).
1 packet of Sunflower seeds, NFS (50 g) has about 291 kcal — 9.7 g protein, 12.1 g carbohydrates and 24.9 g fat (calculated from the USDA values per 100 g).
1 oz of Sunflower seeds, NFS (28.4 g) has about 165 kcal — 5.5 g protein, 6.8 g carbohydrates and 14.1 g fat (calculated from the USDA values per 100 g).
