Calories in Sunflower Seeds: A Comprehensive Guide

calories in sunflower seeds

In the world of healthy snacks, sunflower seeds have appeared as a popular choice. Containing nutrients, these tiny seeds offer a pleasant taste and flavor. But if you’re watching your calorie intake, you might be willing to know about calories in sunflower seeds. In this article, we will focus on sunflower seed calories, including those with shells and without shells, to make available the most detailed and perfect information possible. So, read this article to the end.

Korosh Foods Company is a supplier of Iranian raisins, Dried fruit bulk wholesale and wholesale suppliers of concentrated juice in Iran.

Calories in Sunflower Seeds: A Comprehensive Guide


Understanding Sunflower Seed Calories

Sunflower seeds offer more than just a pleasant snack; they are a nutritional nut. Containing vital nutrients such as protein, healthy fats, dietary fiber, vitamins, and minerals, they provide a general boost to your diet. However, the calorie content varies depending on whether they are with or without the shell. To prepare and order all kinds of dried fruits, be in touch with Korosh Foods, a supplier of Iranian raisins and Piarom dates .



Calories in Sunflower Seeds with Shell

Sunflower seeds are often sold in their shells, and many people enjoy eating them this way. However, it’s important to note that the shell is not meant to be eaten, and it accounts for a significant portion of the total weight. On average, approximately 100 grams serving of sunflower seed calories with shell contains about 316.7 calories.

The shells or husks of sunflower seeds are not typically consumed, and they are not a significant source of calories. While they may contain a minimal amount of fiber, the caloric content in the shells is considered negligible and can usually be disregarded when calculating the calories in sunflower seeds.

However, this calorie count can vary somewhat based on factors like the seeds’ size and the shells’ thickness. The shell itself is not digestible and is typically wasted after cracking the seeds open.

Calories in 100g of Sunflower Seeds without Shell

For a more exact assessment of the calorie content, it’s helpful to consider sunflower seeds without the shell. These are the edible portion of the seeds and are what most people consume. Calories in 100gr sunflower seeds without shell can be expected to be approximately 585 calories. These seeds are calorie-dense, mainly due to their healthy fat content.

Nutritional Profile of Sunflower Seeds

Beyond just calories in sunflower seeds, sunflower seeds offer a wide range of vital nutrients that make them a valuable addition to your diet. They include:

  1. Protein

Sunflower seeds are an excellent source of plant-based protein. A 100-gram serving provides around 21 grams of protein, making them a great choice for vegetarians and vegans.

  1. Healthy Fats

While sunflower seeds are high in fat, the most amount of these fats are of the healthy, unsaturated fat variety. They contain polyunsaturated and monounsaturated fats, which are valuable for heart health.

  1. Fiber

Sunflower seeds are rich in dietary fiber, helping in digestion and promoting a feeling of fullness. So, they can be a good choice if you are on a lose-weight diet.

  1. Vitamins and Minerals

These seeds contain essential vitamins and minerals, including vitamin E, magnesium, and selenium, which play central roles in numerous bodily functions.

Sunflower seeds are a nutrient-rich snack with around 316.7 calories per 100g with shells and 585 calories without shells. They include plant-based protein, healthy fats, fiber, and essential vitamins and minerals, making them a healthy choice for your diet.


Calories in Sunflower Seeds


Adding Sunflower Seeds to Your Diet

Now that you’re aware of the calories in sunflower seeds and their nutritional value, let’s explore some creative ways to include them in your daily diet:

Discover creative ways to incorporate sunflower seeds into your everyday meals. Whether you consume them as a wholesome snack, mix them with your salad to enhance texture, blend them into your morning smoothie, substitute them for gluten in baking, or combine seeds with dried fruits and nuts for an instant and balanced bite, sunflower seeds offer limitless cooking options.


In conclusion, now you are familiar with sunflower seed calories with shell and without them. They are not only delicious but also a nutritional snack option. When consumed in moderation, they can be a valuable addition to your diet, providing important nutrients like protein, healthy fats, and fiber. Whether you prefer them with or without shells, sunflower seeds offer a satisfying crunch and a burst of flavor.

If you’re looking to boost your overall nutrition and explore more healthy eating options, consider adding sunflower seeds to your daily meals. Just be mindful of portion sizes because of the calories in sunflower seeds. Remember, in the world of nutrition, balance is key. So, enjoy your sunflower seeds in moderation and savor the goodness they bring to your diet.


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Buying High-Quality Sunflower Seeds in Kourosh Foods Company

Kourosh Foods Company is your go-to destination for purchasing high-quality sunflower seeds. With a reputation for excellence, this company consistently delivers premium sunflower seeds that are not only delicious but also rich in nutrients. Whether you’re looking for sunflower seeds with shells or without, Kourosh Foods Company offers a wide range of options to supply your preferences.

Our commitment to quality assurance ensures that you receive fresh, carefully selected seeds that meet the highest standards, with fast delivery in your place in different countries. When it comes to enjoying the best sunflower seeds, trust Kourosh Foods Company to provide you with the best products that guarantee satisfaction.



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