EatSeeNutrition information: shelled sunflower seeds
| Nutrient | Carbs 100 g | % RI* | 1 tablespoon (10 g) |
|---|---|---|---|
| Energy | 584 kcal2443 kJ | 29% | 58 kcal243 kJ |
| Fat | 51.5 g | 74% | 5.2 g |
| of which saturated fatty acids | 4.5 g | 23% | 0.5 g |
| Carbs | 11.4 g | 4% | 1.1 g |
| of which sugars | 2.6 g | 3% | 0.3 g |
| Fiber | 8.6 g | - | 0.9 g |
| Protein | 20.8 g | 42% | 2.1 g |
| Salt | 0.02 g | 0% | <0.01 g |
| Water | 4.7 g | - | 0.5 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in shelled sunflower seeds?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon10 g | 58 kcal | 2.1 g | 1.1 g | 5.2 g |
| Handful30 g | 175 kcal | 6.2 g | 3.4 g | 15.5 g |
| 100 g | 584 kcal | 20.8 g | 11.4 g | 51.5 g |
Vitamins and minerals
Per 100 g, shelled sunflower seeds are richest in vitamin E (293% RWS), vitamin B1 (135%), and folate (114%). We show nutrients that provide at least 2% RWS per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 645 mg | 32% |
| Calcium | 78 mg | 10% |
| Magnesium | 325 mg | 87% |
| Phosphorus | 660 mg | 94% |
| Iron | 5.3 mg | 38% |
| Zinc | 5 mg | 50% |
| Selenium | 53 µg | 96% |
| Vitamin B1 (thiamin) | 1.5 mg | 135% |
| Vitamin B2 (riboflavin) | 0.36 mg | 26% |
| Vitamin B3 (niacin) | 8.3 mg | 52% |
| Vitamin B6 | 1.4 mg | 96% |
| Folate | 227 µg | 114% |
| Vitamin E | 35.2 mg | 293% |
Shelled sunflower seeds compared with other foods
Shelled sunflower seeds have more calories per 100 g than 55% of the nuts and seeds in our chart. Here’s how foods in the nuts, seeds, and kernels category with similar calorie counts compare (kcal per 100 g):
- Cashews553 kcal
- Pumpkin seeds559 kcal
- Roasted salted pistachios569 kcal
- Almonds579 kcal
- Shelled sunflower seeds584 kcal
- Roasted unsalted peanuts587 kcal
- Roasted salted peanuts587 kcal
- Peanut butter598 kcal
- Hazelnuts628 kcal
Shelled sunflower seeds in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 1500 kcal meal plan - day 2: carrot and apple salad with sunflower seeds
- 1800-calorie diet - day 2: broccoli, egg, and sunflower seed salad
- Vegetarian diet - day 2: homemade granola with banana and soy drink
- Vegan diet - day 2: homemade granola with banana and soy drink
Recipes with this ingredient
- Homemade granola with banana and soy milk - about 442 kcal per serving
- Green pea soup with mint - about 438 kcal per serving
- Broccoli salad with egg and sunflower seeds - about 343 kcal per serving
- Carrot and apple slaw with sunflower seeds - about 148 kcal per serving
- Cottage cheese with tomato, basil, and sunflower seeds - about 194 kcal per serving
Find more ideas in recipes with calories and macros.
FAQs
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Data source: USDA FoodData Central, SR28 database - “Seeds, sunflower seed kernels, dried” (NDB 12036). Polish names and serving sizes: EatSee editorial team. Values are estimates and may vary depending on the variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes only and does not replace advice from a doctor or dietitian. Updated: . How we prepare our calorie chart.