How many calories in
sunflower seeds?
Sunflower seed kernels are 584 calories per 100g, comparable to other nuts. A 1 oz handful is 165 calories. Eaten in the shell, the natural pacing slows you down considerably; the spitting is half the appeal and most of the calorie discipline.
Common serving sizes.
Calories scale with portion. Here's how a typical sunflower seeds serving translates in your tracker:
What 584 calories means.
Calorie-dense and fatty — 51 g of fat per 100g (kernels) means small portions add up fast, so weigh it rather than eyeballing.
Sunflower Seeds vs. similar foods.
How sunflower seeds stacks up on calories and protein against foods people commonly compare it to:
Skip the lookup. Snap the plate.
Point your iPhone camera at sunflower seeds and Spotwell's AI estimates the portion and macros in a few seconds. Check it, adjust anything that looks off, and log it.
Download on theApp StoreQuick answers.
How many calories in sunflower seeds?
Sunflower Seeds has approximately 584 calories per 100g (kernels). A typical serving — 1 oz (28g) — comes in at 165 calories.
How much protein is in sunflower seeds?
21g of protein per 100g (kernels). That puts sunflower seeds at roughly 3.6g of protein per 100 calories — a useful lens when comparing to other nuts & seeds sources.
How do I log sunflower seeds accurately?
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in a few seconds. Adjust the value if it looks off.
Is sunflower seeds good for weight loss?
It depends on your overall calorie target. Sunflower Seeds is calorie-dense at 584 kcal per 100g (kernels), so portion control matters more than with low-cal foods.