Calories in 1 Cup of Plain Sunflower Seeds

1 cup of plain sunflower seeds (144 g) has 838 calories. That is 42% of a 2,000 calorie diet.

The calories come from 28 g of protein, 72 g of fat and 35 g of carbohydrates, a split of 12% protein, 72% fat and 15% carbs. For comparison, 3/4 cup of plain sunflower seeds has 629 and 1 1/2 cups of plain sunflower seeds has 1257 calories. Burning 838 calories takes about 150 minutes of brisk walking or 68 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.

Plain Sunflower Seeds Calorie Calculator

AmountUnit

838cal

in 1 cup of plain sunflower seeds (144 g)

Protein28 g12% of calories

Fat72 g72% of calories

Carbs35 g15% of calories

42% of a 2,000 calorie day

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Plain Sunflower Seeds calories by serving size

Common amounts of plain sunflower seeds with calories and macros. Tap a row for its full nutrition page.

Serving	Weight	Calories	Protein	Fat	Carbs
50g	50 g	291	9.7 g	25 g	12 g
1/2 cup	72 g	419	14 g	36 g	17 g
100g	100 g	582	19 g	50 g	24 g
4 oz	113 g	660	22 g	56 g	27 g
1 cup	144 g	838	28 g	72 g	35 g
200g	200 g	1164	39 g	100 g	48 g

Plain Sunflower Seeds vs similar foods

Calories per 100 g compared with other nuts and seeds.

Plain Sunflower Seeds582

Mixed Seeds580

Salted Plain Sunflower Seeds575

Pumpkin Seeds574

Dried Whole Sesame Seeds573

Salted Pumpkin Seeds567

Flavored Sunflower Seeds567

Plain Sunflower Seeds: common questions

How many calories are in 1 cup of plain sunflower seeds?

1 cup of plain sunflower seeds weighs about 144 g and has 838 calories.

How much protein is in 1 cup of plain sunflower seeds?

1 cup of plain sunflower seeds has 28 g of protein, which is 56% of the 50 g Daily Value.

How many carbs are in 1 cup of plain sunflower seeds?

1 cup of plain sunflower seeds has 35 g of carbohydrates, including 16 g of fiber and 3.9 g of sugars.

More about plain sunflower seeds

Source: USDA FoodData Central, FNDDS 2021-2023. FDC ID 2707582. Original description: Sunflower seeds, plain, unsalted. Portion weights are USDA household measures.