How many calories are in Sunflower seeds?

Sunflower seeds contains 7 calories per 100g serving, with 27g of protein, 17g of carbohydrates, and 53g of fat.

Is Sunflower seeds good for fat loss?

Sunflower seeds has a macro efficiency score of 1.00 (scale: 0–1.0). It provides 1543% of its calories from protein, making it an excellent choice for fat loss goals.

DataFood Engine.Monexa Data Node

System Live

Live

1.00

Verified Asset

High Efficiency

Sunflower seeds.

Metabolic profile analysis. Technical breakdown of Sunflower seeds and its impact on skeletal muscle retention and daily energy expenditure.

Total Energy7kcal

Bio-Protein27g

Carbohydrates17g

Total Lipids53g

Nutritional Efficiency Report

Sunflower seeds is a very low-calorie food with high-protein content. At 7 kcal per 100g, it delivers 27g of protein — representing 1543% of its total caloric load. Carbohydrates account for 971% and fats for 6814% of calories.

"Efficiency Score 1.00 — this asset ranks in the top tier of the DataFood database for protein delivery per calorie. Optimal for fat loss, lean bulking, and body recomposition phases."

At 17g carbs per 100g, it is better suited to carb-cycling or maintenance phases.

With only 7 kcal per 100g, Sunflower seeds is a high-volume food — you can consume a large serving while keeping total caloric intake controlled. This makes it particularly effective for hunger management in deficit phases.

Protocol Compatibility

Ketosis Impact

At 17g carbs per 100g, it is better suited to carb-cycling or maintenance phases.

Thermic Effect (TEF)

Protein content of 27g per 100g triggers a significant Thermic Effect of Food. The body expends approximately 20–30% of protein calories during digestion, yielding a net caloric benefit compared to equivalent fat or carbohydrate sources.

Expand Your Protocol.

Based on the metabolic profile of Sunflower seeds, these related data nodes are most relevant to your nutrition architecture:

High Protein Foods Fat Loss Foods Database

Integrate Asset.

Use the clinical weekly planner to distribute Sunflower seeds across your metabolic windows.

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1. Biological Metrics

Current Weight (kg)

Target Weight (kg)

Height (cm)

Age

2. Dietary Logic

Institutional Disclaimer: The nutritional data provided for Sunflower seeds is derived from clinical databases and algorithmic estimation. This report is for metabolic infrastructure planning only and does not constitute medical advice. Consult a clinical nutritionist before implementing aggressive deficit protocols.