Sunflower Seeds Nutrition Facts: Calories, Macros & Health Benefits
Summary: One handful (28g) of sunflower seeds contains 153 calories, 5.4g protein, 4.3g carbs, and 13.9g fat. Sunflower Seeds is a good source of sodium, zinc, vitamin b6.
Nutrition Facts — one handful (28g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 153 kcal | 8% |
| Protein | 5.4g | 11% |
| Carbohydrates | 4.3g | 2% |
| Total Fat | 13.9g | 18% |
| Fiber | 2.5g | 9% |
| Sugar | 0.76g | -- |
| Saturated Fat | 1.5g | 7% |
| Sodium | 1682.8mg | 73% |
| Potassium | 238.0mg | 5% |
| Calcium | 19.6mg | 2% |
| Iron | 1.1mg | 6% |
| Magnesium | 36.1mg | 9% |
| Zinc | 1.5mg | 13% |
| Vitamin C | 0.39mg | 0% |
| Vitamin B6 | 0.23mg | 14% |
| Folate | 66.4mcg | 17% |
| Vitamin K | 0.76mcg | 1% |
| Phosphorus | 324.8mg | 26% |
Are Sunflower Seeds Good for You?
Sunflower Seeds provides 153 calories per handful (28g) with 5.4g of protein, 4.3g of carbohydrates, and 13.9g of fat. They are a source of sodium (73% dv), zinc (13% dv), vitamin b6 (14% dv).
Key Health Benefits of Sunflower Seeds
- Good source of sodium (73% dv)
- Good source of zinc (13% dv)
- Good source of vitamin b6 (14% dv)
- Good source of folate (17% dv)
- Good source of phosphorus (26% dv)
- Contains 2.5g of dietary fiber per serving
- Provides 5.4g of protein per serving
Frequently Asked Questions
How many calories are in sunflower seeds?
One handful (28g) of sunflower seeds contains 153 calories.
How much protein are in sunflower seeds?
One handful (28g) of sunflower seeds provides 5.4g of protein.
Are sunflower seeds vegetarian?
Yes, sunflower seeds are suitable for vegetarian diets.
Are sunflower seeds vegan?
Yes, sunflower seeds are completely plant-based and vegan-friendly.
Are sunflower seeds gluten-free?
Yes, sunflower seeds are naturally gluten-free.
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Nutrition data sourced from USDA FoodData Central. Track sunflower seeds and thousands of other foods with the Gram app.