Calories in 2 Oz of Raw Kernel Sunflower Seed

2 oz of raw kernel sunflower seed (57 g) has 346 calories. That is 17% of a 2,000 calorie diet.

The calories come from 11 g of protein, 27 g of fat and 14 g of carbohydrates, a split of 12% protein, 72% fat and 16% carbs. For comparison, 3 oz of raw kernel sunflower seed has 518 calories. Burning 346 calories takes about 62 minutes of brisk walking or 28 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.

Raw Kernel Sunflower Seed Calorie Calculator

AmountUnit

346cal

in 2 oz of raw kernel sunflower seed (57 g)

Protein11 g12% of calories

Fat27 g72% of calories

Carbs14 g16% of calories

17% of a 2,000 calorie day

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Raw Kernel Sunflower Seed calories by serving size

Common amounts of raw kernel sunflower seed with calories and macros. Tap a row for its full nutrition page.

Serving	Weight	Calories	Protein	Fat	Carbs
50g	50 g	305	9.4 g	24 g	12 g
2 oz	57 g	346	11 g	27 g	14 g
100g	100 g	609	19 g	48 g	25 g
4 oz	113 g	691	21 g	55 g	28 g
200g	200 g	1219	38 g	97 g	49 g

Raw Kernel Sunflower Seed vs similar foods

Calories per 100 g compared with other nuts and seeds.

Sesame Seeds631

Raw Kernel Sunflower Seed609

Plain Sunflower Seeds582

Mixed Seeds580

Pumpkin Seeds574

Dried Whole Sesame Seeds573

Salted Pumpkin Seeds567

Raw Kernel Sunflower Seed: common questions

How many calories are in 2 oz of raw kernel sunflower seed?

2 oz of raw kernel sunflower seed weighs about 57 g and has 346 calories.

How much protein is in 2 oz of raw kernel sunflower seed?

2 oz of raw kernel sunflower seed has 11 g of protein, which is 21% of the 50 g Daily Value.

How many carbs are in 2 oz of raw kernel sunflower seed?

2 oz of raw kernel sunflower seed has 14 g of carbohydrates, including 4.1 g of fiber.

More about raw kernel sunflower seed

Calories by amount

100g 200g 4 oz

Amount for a target

100 calories 200 calories 300 calories 500 calories 20 g protein 30 g protein 40 g protein

Source: USDA FoodData Central, Foundation Foods. FDC ID 2515381. Original description: Seeds, sunflower seed, kernel, raw. Portion weights are USDA household measures.