How Many Calories in Sunflower Seeds?

Sunflower seeds are the highly nutritious fruit of the sunflower plant, but how many calories are in sunflower seeds?

This page is a guide to both sunflower seed calories, and also sunflower seed nutrition facts. If you want to know just how good for you these seeds are then you have certainly come to the right place.

How many calories in sunflower seeds?

First of all let's take a look at the calories sunflower seeds contain.

  • In a 46 g cup of dried sunflower seed kernels there are 269 calories
  • In 1 oz of dried sunflower seed kernels there are 164 calories
  • In 10 g of dried sunflower seed kernels there are 57 calories

Sunflower seeds nutrition facts

The following sunflower seed nutrition facts are based on a 46 g cup of dried sunflower seed kernels.

  • Vitamin A - 23 IU
  • Vitamin B1 (Thiamin) - 0.7 milligrams (an impressive 45% of your recommended daily allowance)
  • Vitamin B2 (Riboflavin) - 0.2 milligrams
  • Vitamin B3 (Niacin) - 3.8 milligrams (an impressive 19% of your recommended daily allowance)
  • Vitamin B5 (Pantothenic acid) - 0.5 milligrams
  • Vitamin B6 - 0.6 milligrams (a helpful 31% of your RDA)
  • Vitamin B9 (Folate) - 104 micrograms (a massive 26% of your RDA)
  • Vitamin B12 - 0.0 micrograms
  • Vitamin C - 0.6 milligrams (an impressive 20% of your RDA)
  • Vitamin E- 15.3 milligrams (a huge 76% of your RDA)
  • Vitamin K - 0.0 micrograms
  • Choline - 25.3 milligrams
  • Betaine - 16.3 milligrams
  • Calcium - 35.9 milligrams
  • Copper - 0.8 milligrams
  • Iron - 2.4 milligrams (a handy 13% of your recommended daily allowance)
  • Magnesium - 159 milligrams (an impressive 37% of your recommended daily allowance)
  • Manganese - 0.9 milligrams (a brilliant 45% of your RDA)
  • Phosphorus - 304 milligrams (a very helpful 30% of your RDA)
  • Potassium - 297 milligrams (an impressive 19% of your RDA)
  • Selenium - 24.4 micrograms (an impressive 35% of your RDA)
  • Sodium - 4.1 milligrams
  • Zinc - 2.3 milligrams (a helpful 15% of your RDA)
  • Protein - 9.6 g (an impressive 19% of your recommended daily allowance)
  • Dietary Fiber - 4.0 g (an impressive 16% of your RDA)
  • Carbohydrates - 9.2 g
  • Water - 2.2 g
  • Total fats - 23.7 g
  • Sugars - 1.2 g

If you want to find out more about the nutrients that have been listed above, such as the many foods that they can be found in, and the roles that they play in keeping you healthy, please check out our vitamins and minerals menu.

Are sunflower seeds good for you?

Now that we have looked at the nutritional facts surrounding sunflower seeds, it is important to be able to recognise whether they are actually good for you or not. Sunflower seeds are highly nutritious, and offer you a large volume of various nutrients that your body requires in order to survive. As you can see from the above list, it is a wonderful source of both fiber and protein, as well as the minerals magnesium, selenium, potassium, Phosphorus, iron and manganese.

On top of this they also act as a great source of vitamins E, C, B1, B3, B6, B9. It is unusual to be able to get such high volumes of so many nutrients from a single food, so this is a very encouraging factor if you are considering making sunflower seeds a part of your diet. Although it may look as though there is a lot of fat in sunflower seeds, only 1.2 g in a 46 g cup of dried sunflower seed kernels, is saturated fat, which is the type of fat that is bad for you. Another huge bonus is that there is no cholesterol to worry about from sunflower seeds. These really are a super food that can help to keep so many of your nutrient levels up at a safe mark.

More information

We hope that the information that we have provided here on calories in sunflower seeds, and sunflower seed nutrition facts, has been satisfactory to your needs. If you want to find out the number of calories that are found in a huge range of everyday foods, please have a look at the menu on the left hand side of the page. There are hundreds of popular foods and beverages to choose from. If you are short for time right now, then perhaps you could bookmark us and come back again in the future.

Disclaimer: The text on calories in is for your information only. It is not a substitute for professional medical advice.

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