Sunflower Seed Nutrition Facts: Calories, Macros & Health Benefits
Summary: Sunflower Seed contains 245 calories, 18g protein, 5g carbs, and 16g fat per one fillet (150g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one fillet (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 245 kcal | 12% |
| Protein | 18.0g | 36% |
| Carbohydrates | 5.0g | 2% |
| Total Fat | 16.0g | 21% |
| Fiber | 2.0g | 7% |
| Sugar | 0.50g | -- |
| Saturated Fat | 2.0g | 10% |
| Cholesterol | 35.0mg | 12% |
| Sodium | 300.0mg | 13% |
| Calcium | 85.0mg | 7% |
| Iron | 450.0mg | 2500% |
| Magnesium | 1.5mg | 0% |
| Zinc | 300.0mg | 2727% |
| Vitamin C | 0.40mg | 0% |
| Vitamin A | 0.20mcg | 0% |
| Vitamin B6 | 7.0mg | 412% |
| Vitamin B12 | 0.70mcg | 29% |
| Folate | 60.0mcg | 15% |
| Vitamin E | 7.0mg | 47% |
| Vitamin K | 0.80mcg | 1% |
| Phosphorus | 25.0mg | 2% |
Is Sunflower Seed Good for You?
Sunflower Seed provides 245 calories per one fillet (150g) with 18g protein, 5g carbohydrates, and 16g fat. It is a source of saturated fat (10% dv), cholesterol (12% dv), sodium (13% dv).
Pan-seared or baked halibut fillet coated with crushed sunflower seeds, often bound with egg and seasoned.
Key Health Benefits of Sunflower Seed
- Saturated Fat (10% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (13% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (2500% 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.
- Protein: Provides 18g 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 245 calories per one fillet (150g).
How much protein is in sunflower seed?
Sunflower Seed provides 18g of protein per one fillet (150g).
How many carbs are in sunflower seed?
Sunflower Seed has 5g of carbohydrates per one fillet (150g).
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.