Calories in 4 Oz of Raw Kernel Sunflower Seed

4 oz of raw kernel sunflower seed (113 g) has 691 calories. That is 35% of a 2,000 calorie diet.

The calories come from 21 g of protein, 55 g of fat and 28 g of carbohydrates, a split of 12% protein, 72% fat and 16% carbs. For comparison, 3 oz of raw kernel sunflower seed has 518 and 6 oz of raw kernel sunflower seed has 1037 calories. Burning 691 calories takes about 123 minutes of brisk walking or 56 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.