Sunflower Seeds has about 117 calories per 20 g (2 tbsp), with 4.2 g protein, 4 g carbs and 10.3 g fat. Per 100 g it has 584 kcal.
Featured in: High-Protein Vegetarian Foods, High-Fibre Foods, Iron-Rich Foods
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 20 g (2 tbsp) | 117 kcal | 4.2 g | 4 g | 10.3 g |
| 100 g | 584 kcal | 20.8 g | 20 g | 51.5 g |
Different quantity or a full meal? Use the calorie calculator to add Sunflower Seeds alongside other foods. To see how it fits your day, find your maintenance calories and protein target.
| Nutrient | Per 100 g | Per 20 g (2 tbsp) |
|---|---|---|
| Calories | 584 kcal | 117 kcal |
| Protein | 20.8 g | 4.2 g |
| Carbohydrates | 20 g | 4 g |
| Fat | 51.5 g | 10.3 g |
| Fibre | 8.6 g | 1.7 g |
| Sugar | 2.6 g | 0.5 g |
| Sodium | 9 mg | 2 mg |
| Calcium | 78 mg | 16 mg |
| Iron | 5.3 mg | 1.1 mg |
| Potassium | 645 mg | 129 mg |
| Vitamin C | 1.4 mg | 0.3 mg |
Source: USDA FoodData Central. Values are for the ready-to-eat form unless the name says raw or dry, and vary with recipe, oil and portion.
To burn it off: 20 g (2 tbsp) (117 kcal) takes about 23 min of brisk walking or 11 min of running for a 70 kg adult.
One serving of Sunflower Seeds, 20 g (2 tbsp), has roughly 117 calories, with 4.2 g protein, 4 g carbohydrates, 10.3 g fat and 1.7 g fibre.
100 g of Sunflower Seeds has 584 kcal, with 20.8 g protein, 20 g carbs, 51.5 g fat, 8.6 g fibre and 2.6 g sugar.
Sunflower Seeds has 20.8 g protein per 100 g (4.2 g in 20 g (2 tbsp)). Protein provides about 13% of its calories.
Only in measured portions. At 584 kcal per 100 g it is calorie-dense, so portions add up fast. 20 g (2 tbsp) adds 117 kcal, so count it within your daily target.
Burning roughly 117 kcal takes about 23 minutes of brisk walking or 11 minutes of running for a 70 kg adult. It takes longer if you're lighter and less time if you're heavier.
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