Calories in Sunflower seeds
100 g of Sunflower seeds has about 584 calories. At the reference weight of 28 g, that is about 164 calories. Enter the amount you actually eat to calculate your portion.
Calories per 100 g
584 kcal
calories per 100 g
- Protein
- 21 g
- Fat
- 51 g
- Carbs
- 20 g
These are reference values. Ingredients and preparation can change the result.
Macros in Sunflower seedsCalculate calories for your portion
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In your portion
164 kcal
- Protein
- 5.9 g
- Fat
- 14.3 g
- Carbs
- 5.6 g
How to calculate calories in Sunflower seeds
Multiply the calories per 100 g by your portion weight, then divide by 100. For the reference 28 g portion, the calculation is:
584 × 28 ÷ 100 ≈ 164 kcal
Reference portion: serving (28 g). This is an example amount, not a recommended portion. Weigh your food when possible: a cup, slice or piece can vary in size.
Check that the entry matches the food you have, including its preparation. If raw or cooked is not specified, check your label or a matching nutrition reference before logging it.
Calories by portion size
| Portion | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| 28 g | 164 kcal | 5.9 g | 14.3 g | 5.6 g |
| 50 g | 292 kcal | 10.5 g | 25.5 g | 10 g |
| 100 g | 584 kcal | 21 g | 51 g | 20 g |
| 200 g | 1,168 kcal | 42 g | 102 g | 40 g |
Additional nutrients · 100 g
- Fiber
- 8.5 g
- Sugars
- 2.4 g
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How FoodWarz works →What changes the calories?
Oil, sauces, sugar, toppings, cooking method and portion weight can change sunflower seeds calories quickly.
FAQ
How many calories are in a 28 g portion of Sunflower seeds?
Using this reference entry, 28 g has about 164 calories. The calculator scales the per-100 g value; it does not identify your recipe or brand.
Can I use the same number for any cup, slice or piece?
No. Household measures and individual pieces can have different weights. Use the gram weight of the edible portion, or the serving weight printed on your package.
Is sunflower seeds good for calorie tracking?
Yes, as long as you track portion size. The biggest source of error is usually weight, sauces, oil and mixed ingredients.
How Sunflower seeds compares
Of the 6 other foods in this table, 3 have fewer calories per 100 g than Sunflower seeds and 3 have more.
| Food | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Sunflower seeds (this page) | 584 kcal | 21 g | 51 g | 20 g |
| Pumpkin seeds | 559 kcal | 30 g | 49 g | 11 g |
| Peanut butter | 588 kcal | 25 g | 50 g | 20 g |
| Almond butter | 614 kcal | 21 g | 56 g | 19 g |
| Almonds | 579 kcal | 21 g | 49.9 g | 21.6 g |
| WalnutsMost calories | 654 kcal | 15 g | 65 g | 14 g |
| CashewsFewest calories | 553 kcal | 18 g | 44 g | 30 g |
Data sources
Reference values are compiled from USDA FoodData Central, Open Food Facts and curated food databases. Your actual portion may differ by recipe, brand and cooking method.
Nutrition data methodologyNutrition values are estimates for calorie tracking and may vary by recipe, brand, cooking method and portion size. Not medical advice.
Last updated: October 3, 2026