Calories in Sunflower Seeds 🌻
Per 1 oz (28g)
Nutrition Facts
Serving: 1 oz (28g)
About Sunflower Seeds
Sunflower Seeds is a nutrient-dense food with a mild nutty flavor, packing 165 calories into a compact 1 oz (28g). Despite the higher calorie density, the combination of healthy fats, protein, and fiber makes sunflower seeds incredibly satiating. It is especially prized for antioxidant protection. A small handful can go a long way as a between-meal snack or crunchy recipe addition.
Health Benefits of Sunflower Seeds
Rich in Vitamin E
Sunflower Seeds is an excellent source of vitamin E, a nutrient essential for antioxidant protection. Including sunflower seeds in your diet regularly helps ensure you meet your daily requirements for this important nutrient.
Heart-Healthy Nutrients
Sunflower Seeds contains a combination of fiber, healthy fats, and plant compounds that support cardiovascular health. Studies link regular consumption of nuts & seeds to improved cholesterol levels and lower heart disease risk.
Important Source of Selenium
Sunflower Seeds provides meaningful amounts of selenium, which plays a role in numerous bodily functions including enzyme activity, bone health, and cellular metabolism.
Dietary Versatility
Sunflower Seeds can be incorporated into numerous recipes and meal preparations. Its versatility makes it easy to maintain a varied diet, which nutritionists consistently recommend for meeting all your micronutrient needs.
Calories by Serving Size
Different serving sizes of sunflower seeds and their nutritional values:
| Serving | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| Half serving (14g) | 82 | 3.2g | 2.8g | 7.0g |
| Small (21g) | 124 | 4.9g | 4.1g | 10.5g |
| Regular (28g) | 165 | 6.5g | 5.5g | 14.0g |
| Medium (35g) | 206 | 8.1g | 6.9g | 17.5g |
| Large (42g) | 248 | 9.8g | 8.2g | 21.0g |
| Double (56g) | 330 | 13.0g | 11.0g | 28.0g |
Is Sunflower Seeds Good for Weight Loss?
Sunflower Seeds at 165 calories per 1 oz (28g) is a moderate-calorie food that can fit into a weight loss diet with proper planning. Watching your portion sizes is important to keep calories in check. Rather than eliminating sunflower seeds from your diet, focus on balancing it with lower-calorie vegetables and staying within your overall daily target. Complete restriction often leads to cravings and binging. Use a calorie tracking app like Calory to find the right portion that fits your goals.
Sunflower Seeds and Popular Diets
How sunflower seeds fits into common eating plans:
Frequently Asked Questions
How many calories in sunflower seeds?
Sunflower Seeds (1 oz (28g)) contains approximately 165 calories. The exact count can vary slightly based on size, preparation method, and specific variety. Use the Calory app for precise tracking based on your actual serving.
Is sunflower seeds good for weight loss?
Sunflower Seeds can fit into a weight loss diet with portion awareness. At 165 calories per 1 oz (28g), it provides nutritional value without being excessively caloric. The key is accurate tracking: measure your portions and log them to stay within your daily calorie target.
How does sunflower seeds compare to similar foods?
At 165 calories per serving with 5.5g protein and 6.5g carbs, sunflower seeds is lower in calories compared to similar options in its category. Comparing nutrition labels helps you choose the option that best aligns with your goals.
How can I track sunflower seeds calories accurately?
Use a food scale for the most accurate calorie tracking. The Calory app lets you scan barcodes, search its database, or use AI food recognition to log sunflower seeds quickly. Consistent tracking is the single most effective habit for weight management, according to multiple research studies.
Track Sunflower Seeds in Calory
Scan, search, or snap a photo. Calory makes logging sunflower seeds instant with AI-powered food recognition.