Sunflower Seed Nutrition Facts: Calories, Macros & Health Benefits
Summary: Sunflower Seed contains 170 calories, 5g protein, 20g carbs, and 7g fat per one cup (150g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — one cup (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 170 kcal | 8% |
| Protein | 5.0g | 10% |
| Carbohydrates | 20.0g | 7% |
| Total Fat | 7.0g | 9% |
| Fiber | 4.0g | 14% |
| Sugar | 2.0g | -- |
| Saturated Fat | 1.0g | 5% |
| Sodium | 180.0mg | 8% |
| Potassium | 5.0mg | 0% |
| Calcium | 40.0mg | 3% |
| Iron | 200.0mg | 1111% |
| Magnesium | 1.0mg | 0% |
| Zinc | 120.0mg | 1091% |
| Vitamin C | 0.15mg | 0% |
| Vitamin A | 0.08mcg | 0% |
| Vitamin B6 | 1.0mg | 59% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 25.0mcg | 6% |
| Vitamin E | 3.0mg | 20% |
| Phosphorus | 25.0mg | 2% |
Is Sunflower Seed Good for You?
Sunflower Seed provides 170 calories per one cup (150g) with 5g protein, 20g carbohydrates, and 7g fat. It is a source of iron (1111% dv), zinc (1091% dv), vitamin b6 (59% dv).
Hearty salad of cooked whole grains, crunchy sunflower seeds, and fresh vegetables with a light dressing
Key Health Benefits of Sunflower Seed
- Iron (1111% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1091% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (59% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin E (20% DV): Supports balanced nutrition when included as part of your daily meals.
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 170 calories per one cup (150g).
How much protein is in sunflower seed?
Sunflower Seed provides 5g of protein per one cup (150g).
How many carbs are in sunflower seed?
Sunflower Seed has 20g of carbohydrates per one cup (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.