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.
Calories scale with portion. Here's how a typical sunflower seeds serving translates in your tracker:
Point your iPhone camera at sunflower seeds and SpotWell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreSunflower Seeds has approximately 584 calories per 100g (kernels). A typical serving — 1 oz (28g) — comes in at 165 calories.
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.
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 under a second. Adjust the value if it looks off.
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.