A typical serving of sunflower seeds (1 oz, 28 g) has about 165 calories. Per 100 g: 582 kcal, 19.3 g protein, 24.1 g carbs, 49.8 g fat. The same 100 g carries 9 g of fiber and 2.7 g of sugar. Most of the energy comes from fat.
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 165 kcal |
| 1 cup | 128 g | 745 kcal |
| 100 g | 100 g | 582 kcal |
Kernel for kernel they match other nuts; in-shell bags at least make you work. On the energy-density scale, 582 kcal per 100 g puts sunflower seeds at the very high end. Fiber is the standout at 9 g per 100 g, which slows a portion down more than the calorie count suggests.
A typical serving (1 oz, 28 g) has about 165 calories, and 100 g has 582 kcal. Calories scale with weight, so double the portion means double the number.
There are 19.3 g of protein in 100 g of sunflower seeds, which works out to about 5.5 g per serving (1 oz). Treat it as an energy source rather than a protein source.
Yes, in the plain arithmetic sense: 49.8 g of fat per 100 g supplies about 77% of the calories. Whether that fits your day depends on your totals, not on the food alone.
Every value on this page comes from USDA FoodData Central, entry 169418 (SR Legacy). Serving figures are converted from the per-100-g data, so rounding can shift a total by a calorie or two.
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Get JoulesA note on accuracy: calculators like this one provide estimates based on population-level formulas — your real needs vary with genetics, muscle mass, medical conditions, and more. Results are for information only and are not medical advice, a diagnosis, or a prescription. Talk to a doctor or registered dietitian before making significant changes to your diet or exercise, especially if you have a health condition, are pregnant, or are under 18.
Nutrition data: USDA FoodData Central, FDC ID 169418 (SR Legacy). Serving calories are computed from the per-100-g values.
