Sunflower Seed Nutrition Facts: Calories, Macros & Health Benefits
Summary: Sunflower Seed contains 480 calories, 14g protein, 42g carbs, and 28g fat per one ball (25g). It is a source of saturated fat, iron, zinc.
Nutrition Facts — one ball (25g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 480 kcal | 24% |
| Protein | 14.0g | 28% |
| Carbohydrates | 42.0g | 15% |
| Total Fat | 28.0g | 36% |
| Fiber | 7.0g | 25% |
| Sugar | 25.0g | -- |
| Saturated Fat | 4.0g | 20% |
| Sodium | 50.0mg | 2% |
| Calcium | 120.0mg | 9% |
| Iron | 400.0mg | 2222% |
| Magnesium | 2.0mg | 0% |
| Zinc | 300.0mg | 2727% |
| Vitamin C | 0.40mg | 0% |
| Vitamin A | 0.15mcg | 0% |
| Vitamin B6 | 3.0mg | 176% |
| Vitamin B12 | 0.30mcg | 12% |
| Folate | 40.0mcg | 10% |
| Vitamin E | 10.0mg | 67% |
Is Sunflower Seed Good for You?
Sunflower Seed provides 480 calories per one ball (25g) with 14g protein, 42g carbohydrates, and 28g fat. It is a source of saturated fat (20% dv), iron (2222% dv), zinc (2727% dv).
No-bake energy balls made with sunflower seed butter, oats, and dried fruit
Key Health Benefits of Sunflower Seed
- Saturated Fat (20% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (2222% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (2727% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (176% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B12 (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 14g protein per serving to support satiety and muscle maintenance.
How to Track Sunflower Seed Nutrition with Gram
Use Gram to log sunflower seed and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in sunflower seed?
Sunflower Seed contains 480 calories per one ball (25g).
How much protein is in sunflower seed?
Sunflower Seed provides 14g of protein per one ball (25g).
How many carbs are in sunflower seed?
Sunflower Seed has 42g of carbohydrates per one ball (25g).
Is sunflower seed good for tracking nutrition?
Yes. Sunflower Seed can be logged by calories, macros, and micronutrients in the Gram app.
How should I use sunflower seed in a meal plan?
Use Sunflower Seed as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track sunflower seed and thousands of other foods with the Gram app.