Calories in sunflower seeds (kernels)
Calories, protein, carbohydrate and fat per 100 g and per serving, from the USDA reference database — plus what actually changes the number on your plate.
Short answer
100 g of sunflower seeds (kernels) contains 584 kcal, with 20.8 g of protein, 20 g of carbohydrate and 51.5 g of fat.
A typical serving — 1 handful, about 30 g — is roughly 175 kcal.
That is a very calorie-dense food: small amounts carry a lot of energy, and it is easy to under-count.
Nutrition facts
| Nutrient | Per 100 g | 1 handful (30 g) |
|---|---|---|
| Calories | 584 kcal | 175 kcal |
| Protein | 20.8 g | 6.2 g |
| Carbohydrates | 20 g | 6 g |
| Sugars | 2.6 g | 0.8 g |
| Fibre | 8.6 g | 2.6 g |
| Fat | 51.5 g | 15.4 g |
| Saturated fat | 4.5 g | 1.3 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 9 mg | 3 mg |
| Potassium | 645 mg | 194 mg |
| Calcium | 78 mg | 23 mg |
| Iron | 5.3 mg | 1.6 mg |
| Vitamin C | 1.4 mg | 0.4 mg |
| Water | 5 g | 1 g |
Calories per serving
| Serving | Weight | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|---|
| 1 handful | 30 g | 175 | 6.2 g | 6 g | 15.4 g |
| 1 tablespoon | 9 g | 53 | 1.9 g | 1.8 g | 4.6 g |
Photograph it instead of looking it up
Wellix identifies sunflower seeds on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
Calories by weight
Use this table when you know the weight but not the serving:
| Amount | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| 25 g | 146 | 5.2 g | 5 g | 12.9 g |
| 50 g | 292 | 10.4 g | 10 g | 25.7 g |
| 100 g | 584 | 20.8 g | 20 g | 51.5 g |
| 150 g | 876 | 31.2 g | 30 g | 77.2 g |
| 200 g | 1,168 | 41.6 g | 40 g | 102.9 g |
| 250 g | 1,460 | 52 g | 50 g | 128.7 g |
| 300 g | 1,752 | 62.3 g | 60 g | 154.4 g |
Where the calories come from
Calories come from three macronutrients: protein and carbohydrate at 4 kcal per gram, fat at 9 kcal per gram. For sunflower seeds (kernels) the split is:
- Protein: 20.8 g × 4 = 83 kcal — 13% of calories
- Carbohydrates: 20 g × 4 = 80 kcal — 13% of calories
- Fat: 51.5 g × 9 = 463 kcal — 74% of calories
- Most of the energy in sunflower seeds (kernels) comes from fat (74% of calories).
- With 20.8 g of protein per 100 g it counts as a high-protein food.
- That is 3.6 g of protein per 100 kcal — a useful number when protein is your target.
- It provides 8.6 g of fibre per 100 g, which is a good amount.
- For 200 kcal you can eat about 35 g.
What actually changes the number
Sunflower seed kernels are 584 kcal per 100 g — nut-dense — and a tablespoon on a salad is 50 kcal. In-shell seeds are about half shell by weight.
How accurate are these numbers?
The values on this page are reference averages from the USDA FoodData Central database (SR Legacy release), measured on samples of sunflower seeds as sold and prepared in the United States. Your portion will differ: produce varies by variety and ripeness, meat by cut and trim, and anything cooked by the fat and water it gained or lost.
For most foods the per-100 g figure is reliable to within about 10%. The larger uncertainty is almost always the weight of what is on your plate and the cooking fat you cannot see — the two things worth checking before you worry about the database.
How accurate are AI calorie counting apps? →
Related foods
More in Beans, nuts and seeds →
Frequently asked questions
How many calories are in 100 g of sunflower seeds?
100 g of sunflower seeds (kernels) contains 584 kcal (20.8 g protein, 20 g carbohydrate, 51.5 g fat), according to USDA reference data.
How many calories are in a serving of sunflower seeds?
A typical serving of sunflower seeds — 1 handful, about 30 g — has roughly 175 kcal. Weigh your own portion once to see how it compares; serving sizes vary more than the food does.
How much protein is in sunflower seeds?
Sunflower seeds (kernels): 20.8 g of protein per 100 g, which is high. Foods above about 15–20 g per 100 g, or where protein supplies a third or more of the calories, are usually considered high-protein.
What amount of sunflower seeds equals 200 kcal?
At 584 kcal per 100 g, about 35 g of sunflower seeds equals 200 kcal.
Can I track sunflower seeds by taking a photo?
Yes. A photo calorie app like Wellix identifies sunflower seeds on the plate and estimates the portion from the image. The estimate is most accurate when you confirm the weight or the count, and tell the app about anything the camera cannot see — cooking oil, butter, dressings and sauces.
Source
Nutrition data: U.S. Department of Agriculture, FoodData Central — SR Legacy, FDC ID 170562: "Seeds, sunflower seed kernels, dried". Values are per 100 g of edible portion. Serving weights are USDA household measures or typical retail sizes; check the label where one exists. View the USDA record.
Wellix provides general nutrition information and is not medical advice. Nutrition values are reference averages and individual foods vary. Consult a qualified healthcare professional before making significant dietary changes.
Photograph it instead of looking it up
Wellix identifies sunflower seeds on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
