Sunflower Seeds Nutrition Facts

Sunflower Seeds

~36 g

Calculated from the 100 g values. ~ indicates an estimated serving weight.

210kcal

Carbohydrate7.2 g %13

Protein7.5 g %13

Fat18.5 g %74

Sunflower Seeds Nutrition Values

Nutrients	100 gr	1 Handful
Calories(kcal)	584	210
Carbohydrate (g)	20	7.2
Protein (g)	20.78	7.48
Fat (g)	51.46	18.53
Fiber (g)	8.6	3.1
Cholesterol (mg)	0	0
Sodium (mg)	9	3.24
Potassium (mg)	645	232.2
Calcium (mg)	78	28.08
Iron (mg)	5.25	1.89
Vitamin A (IU)	50	18
Vitamin C (mg)	1.4	0.5

Values are calculated from a 100 g basis. The product, recipe and edible serving weight can change the result. See the food-specific notes below for the reference used.

Dietitian's Tips for Consuming Sunflower Seeds

Metabolic Effect: Thanks to its high fat content, it provides a feeling of fullness, but excessive consumption can lead to weight gain. The fibers it contains regulate digestion and prevent constipation.
Consumption Recommendation: It can be consumed in moderation as a snack. It can be added to salads to support healthy fat intake.
Things to Consider: Salty sunflower seeds contain high sodium, so unsalted or low-salt should be preferred. A handful of sunflower seeds is equivalent to approximately 3 tablespoons.
Exercise Equivalent: To burn the calories from a handful of sunflower seeds, you need to walk for about 20 minutes. This also helps balance blood sugar.