| Nutrient (per 100 g) | Sunflower seeds, plain, salted | Sunflower seeds, NFS |
|---|---|---|
| Calories | 575 kcal | 582 kcal |
| Protein | 19.1 g | 19.3 g |
| Carbohydrates | 23.8 g | 24.1 g |
| Fat | 49.2 g | 49.8 g |
| Fibre | 11 g | 11.1 g |
| Sugar | 2.7 g | 2.7 g |
| Sodium | 462 mg | 3 mg |
All values per 100 g. Source: USDA FoodData Central.
Sunflower seeds, plain, salted provides 575 kcal per 100 g, with 19.1 g of protein, 23.8 g of carbohydrates and 49.2 g of fat. 1 cup of Sunflower seeds, plain, salted (144 g) provides about 828 kcal.
A fast summary built from the current nutrition profile per 100g.
| Nutrient | Amount per 100 g |
|---|---|
| Calories | 575 kcal |
| Protein | 19.1 g |
| Carbohydrates | 23.8 g |
| Fat | 49.2 g |
| Fiber | 11 g |
| Sugar | 2.7 g |
| Sodium | 462 mg |
USDA data · USDA FoodData Central
| Portion | Weight | Calories |
|---|---|---|
| 1 cup | 144 g | 828 kcal |
| 1 packet | 50 g | 288 kcal |
| 1 oz | 28.4 g | 163 kcal |
| 100 g | 100 g | 575 kcal |
Portion weights: USDA FoodData Central
All values are computed from the per-100 g nutrition data (source: USDA).
Sunflower seeds, plain and salted, are the edible seeds of the sunflower plant, Helianthus annuus, native to North America. These seeds are not only popular for their delightful nutty flavor but also for their versatility in various culinary applications. Sunflower seeds can be consumed raw, roasted, or added to salads, granola, and baked goods, making them a staple in many diets around the world. Their origins date back to ancient civilizations, where they were cultivated for both their nutritional value and oil extraction.
Nutritionally, sunflower seeds are a powerhouse of essential nutrients, providing a rich source of protein, healthy fats, and important vitamins and minerals. With 575 calories per 100g, they contain 19.1g of protein, 23.8g of carbohydrates, and 49.2g of fats, primarily unsaturated. They are particularly high in Vitamin E and B vitamins, including B6 and folate, which support metabolic processes and overall health. Their high fat content makes them calorie-dense; however, they also supply dietary fiber, which aids digestion and promotes satiety. Sunflower seeds can be a beneficial addition to a balanced diet, contributing to heart health and providing sustained energy.
Sunflower seeds, plain and salted, contain approximately 575 calories per 100 grams, making them a calorie-dense food primarily due to their high fat content.
Yes, sunflower seeds are healthy as they are rich in essential nutrients, including healthy fats, protein, and various vitamins and minerals, promoting heart health and overall well-being.
Store sunflower seeds in a cool, dry place in an airtight container to maintain freshness. For longer shelf life, refrigeration is recommended.
Eating sunflower seeds can provide numerous health benefits, including improved heart health, enhanced skin health, and support for mood regulation due to their rich nutrient profile.
A recommended serving is about 30 grams (approximately 1/4 cup) per day, which balances their nutritional benefits with calorie intake.
1 cup of Sunflower seeds, plain, salted (144 g) has about 828 kcal — 27.5 g protein, 34.3 g carbohydrates and 70.8 g fat (calculated from the USDA values per 100 g).
1 packet of Sunflower seeds, plain, salted (50 g) has about 288 kcal — 9.6 g protein, 11.9 g carbohydrates and 24.6 g fat (calculated from the USDA values per 100 g).
1 oz of Sunflower seeds, plain, salted (28.4 g) has about 163 kcal — 5.4 g protein, 6.7 g carbohydrates and 13.9 g fat (calculated from the USDA values per 100 g).