| Nutrient (per 100 g) | Sunflower seeds, plain, unsalted | Sunflower seeds, NFS |
|---|---|---|
| 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, plain, unsalted 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, plain, unsalted (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, plain, unsalted, are the edible seeds of the sunflower plant, Helianthus annuus, which is native to the Americas. These seeds are harvested from the large flower heads of the sunflower, where they grow in a dense cluster. Known for their nutty flavor and satisfying crunch, sunflower seeds have been cultivated for centuries, both for their culinary uses and their oil production. They can be consumed raw or roasted and are a popular snack option worldwide, as well as an ingredient in various dishes, including salads, granola bars, and trail mixes. Nutritionally, sunflower seeds are packed with healthy fats, protein, and essential vitamins and minerals. A 100g serving contains approximately 582 calories, 19.3g of protein, 24.1g of carbohydrates, and an impressive 49.8g of fat, making them a calorie-dense food. They are particularly high in vitamin E, magnesium, and selenium, which contribute to their health benefits, including antioxidant properties and support for heart health. Their versatility allows them to be enjoyed in numerous ways, from a simple snack to an integral part of a well-rounded diet.
Sunflower seeds, plain and unsalted, contain approximately 582 calories per 100g. This calorie density makes them a nutritious option, but portion control is important due to their energy content.
Yes, sunflower seeds are very healthy. They are rich in healthy fats, protein, vitamins, and minerals. Their high content of vitamin E and other antioxidants helps protect the body from oxidative stress, while their healthy fats support heart health.
Sunflower seeds should be stored in an airtight container in a cool, dry place, away from direct sunlight. For longer shelf life, they can be refrigerated or frozen, where they can last for several months.
Eating sunflower seeds provides numerous health benefits, including supporting heart health, acting as an antioxidant due to their vitamin E content, aiding in muscle repair and growth due to their protein content, and promoting digestive health through fiber.
A recommended daily portion of sunflower seeds is about 28g (1 ounce), which provides a good balance of nutrients without excessive calorie intake. It's best to incorporate them into a balanced diet.
1 cup of Sunflower seeds, plain, unsalted (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, plain, unsalted (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, plain, unsalted (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).