How many calories in sunflower seeds
A handful of sunflower seeds, about 30 g, has 175 kcal.
Portion
To burn it off
Sunflower seeds are mostly fat with some protein. A handful has 15 g of fat, 6 g of protein and 6 g of carbs.
They're easy to snack on because they're small, and two handfuls is already 350. Salted ones in the shell slow you down, which helps.
They're cheap and they go with almost anything, from salads to bread to porridge.
Tips
- 1Buy them in the shell, cracking them takes time.
- 2Scatter a spoonful on salad, yoghurt or porridge rather than eating them by the handful.
- 3Mix them with pumpkin seeds in a jar so a little sprinkle goes further.
Where it comes from
The sunflower is one of the few food crops that started in North America, where Native Americans bred wild plants into tall ones with a single big head of edible seeds. It really took off in Russia: the Orthodox Church banned butter and lard during Lent, and sunflower oil was not on the list. Soviet breeders later raised the oil in the seeds by almost half.
Where does our food come from? · Source: NPR, The Salt: How The Russians Saved America's Sunflower
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a handful of sunflower seeds
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Questions
How much protein is in sunflower seeds?
About 6 g in a 30 g handful.
How many calories in two handfuls?
About 350 kcal.
Are sunflower seeds or pumpkin seeds better for protein?
Pumpkin seeds, with 9 g a handful against 6 g.
Do salted sunflower seeds have more calories?
No, salt has no calories. Roasted and salted seeds come out about the same as plain ones, around 175 kcal a handful.
Are sunflower seeds high in vitamin E?
Yes, a 30 g handful has about 10 mg, roughly two thirds of the 15 mg adults need in a day.
