Sunflower Seeds Calories and Macros — Nutrition Facts per 28g kernels (small handful)

A serving of sunflower seeds — 28g kernels (small handful) — comes to 163 calories, with 5.4g of protein, 6.7g of carbs, and 13.9g of fat. Below is the complete USDA-sourced breakdown, plus how those numbers play with typical calorie and macro targets.

Sunflower Seeds nutrition facts

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

How does sunflower seeds fit your goals?

Most of the calories in sunflower seeds come from fat (13.9g per 28g kernels (small handful)), which makes it calorie-dense — easy to under-portion if you're eyeballing. Dietary fat is essential for hormone production and absorbing fat-soluble vitamins, but at 9 calories per gram it's also the macro most people accidentally over-consume when they stop weighing portions.

Diet-wise, sunflower seeds fits low-carb and vegan and vegetarian eating patterns.

Micronutrients worth noting

Beyond the macros, sunflower seeds pulls real weight on fiber (11% DV) per 28g kernels (small handful) — the kind of micronutrient density that calorie counts alone don't show.

How sunflower seeds compares to other fats & nuts

Tracking sunflower seeds without the friction

The numbers above only help if logging is easy enough that you actually do it. Instead of searching a database every time sunflower seeds hits your plate, snap a photo in Bento Bunny — the app recognises the food, estimates the portion, and adds the macros for you. No subscription needed for core tracking.

Related foods

• Almonds calories and macros
• Peanut Butter calories and macros
• Pistachios calories and macros
• Almond Butter calories and macros

Browse all fats & nuts in the food database.