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Sunflower seeds
Sunflower seeds: 584 kcal per 100 grams. Protein 20.8 g, fat 51.5 g, carbs 20 g. Handful (30 g) is 175 kcal.
584kcal
20.8 gProtein
51.5 gFat
20 gCarbs
8.6 gFiber
Where the calories come from
- Protein 13%
- Fat 74%
- Carbs 13%
What it is rich in
- Vitamin E high
- Copper high
- B1, thiamin high
- B9, folate high
- Manganese high
- Selenium high
- B6 high
- Phosphorus high
- Magnesium high
- Fiber high
- B3, niacin high
- Zinc high
- Iron high
- Potassium high
- B2, riboflavin source
- B5, pantothenic acid source
- Protein source
High in: at least 30% of the daily reference intake per 100 g, source of: at least 15%, as in EU Regulation 1924/2006.
Nutrition facts
| Basics | % DV | |
|---|---|---|
| Calories | 584 kcal | 29% |
| Protein | 20.8 g | 42% |
| Fat | 51.5 g | 74% |
| Carbohydrates | 20 g | 8% |
| Fiber | 8.6 g | |
| Water | 4.7 g | |
| Carbohydrates | ||
| Sugars | 2.6 g | 3% |
| Fats | ||
| Saturated | 4.5 g | 22% |
| Monounsaturated | 18.5 g | |
| Polyunsaturated | 23.1 g | |
| Cholesterol | 0 mg | |
| Vitamins | ||
| Vitamin A | 3 mcg | 0% |
| B1, thiamin | 1.5 mg | 135% |
| B2, riboflavin | 0.35 mg | 25% |
| B3, niacin | 8.3 mg | 52% |
| B5, pantothenic acid | 1.1 mg | 19% |
| B6 | 1.3 mg | 96% |
| B9, folate | 227 mcg | 114% |
| B12 | 0 mcg | 0% |
| Vitamin C | 1.4 mg | 2% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 35 mg | 293% |
| Vitamin K | 0 mcg | 0% |
| Choline | 55 mg | |
| Minerals | ||
| Potassium | 645 mg | 32% |
| Calcium | 78 mg | 10% |
| Magnesium | 325 mg | 87% |
| Phosphorus | 660 mg | 94% |
| Sodium | 9 mg | 0% |
| Iron | 5.2 mg | 38% |
| Zinc | 5 mg | 50% |
| Copper | 1.8 mg | 180% |
| Manganese | 1.9 mg | 98% |
| Selenium | 53 mcg | 96% |
Percent of the adult daily reference intake (EU Regulation 1169/2011) for a 2,000 kcal diet.
Frequently asked questions
How many calories are in sunflower seeds?
100 grams contain 584 kcal. Handful weighs about 30 g, which is 175 kcal.
How much protein is in sunflower seeds?
100 grams contain 20.8 g of protein. Protein provides 13% of this food's calories.
How many carbs and how much sugar are in sunflower seeds?
100 grams contain 20 g of carbs, including 2.6 g of sugars and 8.6 g of fiber.
Data: USDA FoodData Central, SR Legacy, food 170562. The same food varies with variety and cooking, so treat the numbers as estimates.
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