Sunflower Seeds Nutrition Facts: Calories, Macros & Health Benefits
Summary: One handful (28g) of sunflower seeds contains 171 calories, 5.9g protein, 4.8g carbs, and 15.7g fat. Sunflower Seeds is a good source of magnesium, zinc, vitamin b6.
Nutrition Facts — one handful (28g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 171 kcal | 9% |
| Protein | 5.9g | 12% |
| Carbohydrates | 4.8g | 2% |
| Total Fat | 15.7g | 20% |
| Fiber | 2.9g | 10% |
| Sugar | 0.88g | -- |
| Saturated Fat | 1.5g | 8% |
| Sodium | 149.0mg | 6% |
| Potassium | 192.9mg | 4% |
| Calcium | 21.8mg | 2% |
| Iron | 1.5mg | 8% |
| Magnesium | 100.2mg | 24% |
| Zinc | 1.7mg | 15% |
| Vitamin A | 0.28mcg | 0% |
| Vitamin B6 | 0.21mg | 12% |
| Folate | 47.3mcg | 12% |
| Vitamin K | 0.34mcg | 0% |
| Phosphorus | 210.0mg | 17% |
Are Sunflower Seeds Good for You?
Sunflower Seeds provides 171 calories per handful (28g) with 5.9g of protein, 4.8g of carbohydrates, and 15.7g of fat. They are a source of magnesium (24% dv), zinc (15% dv), vitamin b6 (12% dv).
Key Health Benefits of Sunflower Seeds
- Good source of magnesium (24% dv)
- Good source of zinc (15% dv)
- Good source of vitamin b6 (12% dv)
- Good source of folate (12% dv)
- Good source of phosphorus (17% dv)
- Contains 2.9g of dietary fiber per serving
- Provides 5.9g of protein per serving
Frequently Asked Questions
How many calories are in sunflower seeds?
One handful (28g) of sunflower seeds contains 171 calories.
How much protein are in sunflower seeds?
One handful (28g) of sunflower seeds provides 5.9g 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.