Sunflower Seeds Nutrition Facts: Calories, Macros & Health Benefits
Summary: One quarter cup (35g) of sunflower seeds contains 213 calories, 6.6g protein, 8.6g carbs, and 16.9g fat. Sunflower Seeds is a good source of magnesium, zinc, phosphorus.
Nutrition Facts — quarter cup (35g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 213 kcal | 11% |
| Protein | 6.6g | 13% |
| Carbohydrates | 8.6g | 3% |
| Total Fat | 16.9g | 22% |
| Fiber | 2.5g | 9% |
| Potassium | 229.9mg | 5% |
| Calcium | 40.6mg | 3% |
| Iron | 1.5mg | 8% |
| Magnesium | 105.7mg | 25% |
| Zinc | 1.9mg | 18% |
| Phosphorus | 256.2mg | 20% |
Are Sunflower Seeds Good for You?
Sunflower Seeds provides 213 calories per quarter cup (35g) with 6.6g of protein, 8.6g of carbohydrates, and 16.9g of fat. They are a source of magnesium (25% dv), zinc (18% dv), phosphorus (20% dv).
Key Health Benefits of Sunflower Seeds
- Good source of magnesium (25% dv)
- Good source of zinc (18% dv)
- Good source of phosphorus (20% dv)
- Contains 2.5g of dietary fiber per serving
- Provides 6.6g of protein per serving
Frequently Asked Questions
How many calories are in sunflower seeds?
One quarter cup (35g) of sunflower seeds contains 213 calories.
How much protein are in sunflower seeds?
One quarter cup (35g) of sunflower seeds provides 6.6g 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.