Calories in 3 Oz of Raw Kernel Sunflower Seed

3 oz of raw kernel sunflower seed (85 g) has 518 calories. That is 26% of a 2,000 calorie diet.

The calories come from 16 g of protein, 41 g of fat and 21 g of carbohydrates, a split of 12% protein, 72% fat and 16% carbs. For comparison, 2 oz of raw kernel sunflower seed has 346 and 4 oz of raw kernel sunflower seed has 691 calories. Burning 518 calories takes about 93 minutes of brisk walking or 42 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.

Raw Kernel Sunflower Seed Calorie Calculator

AmountUnit

518cal

in 3 oz of raw kernel sunflower seed (85 g)

Protein16 g12% of calories

Fat41 g72% of calories

Carbs21 g16% of calories

26% 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
3 oz	85 g	518	16 g	41 g	21 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 3 oz of raw kernel sunflower seed?

3 oz of raw kernel sunflower seed weighs about 85 g and has 518 calories.

How much protein is in 3 oz of raw kernel sunflower seed?

3 oz of raw kernel sunflower seed has 16 g of protein, which is 32% of the 50 g Daily Value.

How many carbs are in 3 oz of raw kernel sunflower seed?

3 oz of raw kernel sunflower seed has 21 g of carbohydrates, including 6.1 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.