Macros in Sunflower seeds
100 g of Sunflower seeds provides 21 g protein, 51 g fat and 20 g carbs. Adjust the weight to see your serving, or compare the macros per 100 calories below.
Protein, fat and carbs per 100 g
- Protein
- 21 g
- Fat
- 51 g
- Carbs
- 20 g
584 kcal per 100 g
These are reference values. Ingredients and preparation can change the result.
Calories in Sunflower seedsCalculate macros for your serving
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In your portion
164 kcal
- Protein
- 5.9 g
- Fat
- 14.3 g
- Carbs
- 5.6 g
Compare Sunflower seeds macros per 100 calories
Equal weights and equal calories answer different questions. The values below show the grams of each macro for 100 calories of this food, using the same reference entry. They are not percentages, daily targets or a suggested serving.
- Protein
- 3.6 g
- Fat
- 8.7 g
- Carbs
- 3.4 g
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.
Compare macros by serving weight
| 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 do I calculate macros for a serving of Sunflower seeds?
Multiply each per-100 g value by the serving weight and divide by 100. A 28 g portion gives about 5.9 g protein, 14.3 g fat and 5.6 g carbs.
Can I compare these macros with a food label?
First match the serving weight and preparation. Compare per 100 g with per 100 g, or scale both entries to the same portion. Use the package values for a specific branded product.
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, 2 have less protein per 100 g than Sunflower seeds and 2 have more.
| Food | Protein | Calories | Fat | Carbs |
|---|---|---|---|---|
| Sunflower seeds (this page) | 21 g | 584 kcal | 51 g | 20 g |
| Pumpkin seedsMost protein | 30 g | 559 kcal | 49 g | 11 g |
| Peanut butter | 25 g | 588 kcal | 50 g | 20 g |
| Almond butter | 21 g | 614 kcal | 56 g | 19 g |
| Almonds | 21 g | 579 kcal | 49.9 g | 21.6 g |
| WalnutsLeast protein | 15 g | 654 kcal | 65 g | 14 g |
| Cashews | 18 g | 553 kcal | 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