Quick Answer
100g of sunflower seeds with shell contain about 646 calories. The exact calorie count can vary depending on the specific variety of sunflower seed, but 100g typically contains around 646 calories.
Calorie Count of Sunflower Seeds
Sunflower seeds are nutritious seeds that come from the sunflower plant. They are a popular snack food and ingredient around the world. There are two main types of sunflower seeds: those with shells and those without. Sunflower seeds with shells tend to have a slightly higher calorie content than shelled seeds. This is because the shell makes up part of the total weight.
Here is a breakdown of the typical calorie count in 100g of sunflower seeds:
| Type of Sunflower Seed | Calories per 100g |
|---|---|
| Sunflower seeds, shelled | 589 calories |
| Sunflower seeds, with shell | 646 calories |
As you can see, shelled sunflower seeds contain around 589 calories per 100g. Sunflower seeds with the shell intact contain about 646 calories per 100g. So the shells add a modest amount of calories by increasing the total weight. But in a typical serving, this small difference in calories is usually negligible.
What accounts for the high calorie content of sunflower seeds? There are two main factors:
Fat Content
The primary reason sunflower seeds are so high in calories is their fat content. 100g of sunflower seeds with shells contains 49g of fat, while shelled seeds contain 51g of fat per 100g. The predominant type of fat in sunflower seeds is polyunsaturated fat, including a high amount of linoleic acid, an omega-6 fatty acid. Despite their high total fat content, the type of fats found in sunflower seeds are considered healthy in moderation. But the high quantity of fat still accounts for most of the calories. Fat provides 9 calories per gram, making fat the most calorie-dense macronutrient. Even healthy fats like those in sunflower seeds will add a significant amount of calories.
Protein Content
In addition to being high in fat, sunflower seeds also provide a good amount of protein. 100g of sunflower seeds with shells contains about 20g of protein. Protein contains 4 calories per gram, so this protein content makes up the rest of the calories. The protein and fat combined result in the high calorie total for sunflower seeds. Even though the shell only makes a small contribution to calories, sunflower seeds are very calorie-dense.
Daily Calorie Needs
To put the 646 calories per 100g of sunflower seeds into context, here is a look at general daily calorie needs for different ages, genders, and activity levels:
| Age and Gender | Sedentary | Moderately Active | Active |
|---|---|---|---|
| Child (4-8 years) | 1,000-1,400 calories | 1,000-1,600 calories | 1,400-1,800 calories |
| Child (9-13 years) | 1,200-1,600 calories | 1,400-1,800 calories | 1,600-2,000 calories |
| Teen Girl (14-18 years) | 1,600-2,000 calories | 1,800-2,200 calories | 2,000-2,400 calories |
| Teen Boy (14-18 years) | 1,800-2,200 calories | 2,000-2,600 calories | 2,400-3,000 calories |
| Adult Woman (19-30 years) | 1,600-2,400 calories | 2,000-2,600 calories | 2,400-3,000 calories |
| Adult Man (19-30 years) | 2,000-2,600 calories | 2,400-3,000 calories | 2,800-3,600 calories |
As you can see, the 646 calories in 100g of sunflower seeds represents a significant portion of most people’s daily calorie requirement. For example, for an average sedentary woman aged 19-30 years old, 100g of sunflower seeds would provide 27-40% of her daily calories. Even just a small 30g serving would contribute 11-17% of daily calories.
Benefits of Sunflower Seeds
Despite their high calorie content, sunflower seeds can be included as part of a healthy diet in moderation. Here are some of the potential benefits:
Heart Healthy Fats
As mentioned earlier, sunflower seeds contain primarily polyunsaturated fats. Some of the fat is monounsaturated as well. Both polyunsaturated and monounsaturated fats are considered heart healthy fats that can help lower LDL (bad) cholesterol when consumed in place of saturated fats. The omega-6 fatty acids in sunflower seeds may also provide anti-inflammatory effects.
Protein for Muscle Building
Sunflower seeds provide a substantial amount of protein relative to their serving size. The 20g of protein in 100g of seeds represents 36-40% of the Daily Value. For building and maintaining muscle mass, experts often recommend consuming 0.5-0.75g of protein per pound of bodyweight per day. Sunflower seeds can help contribute to that daily protein intake.
Fiber, Vitamins and Minerals
In addition to healthy fats and protein, sunflower seeds supply an array of other nutrients. A 100g serving provides almost 25% of the Daily Value for fiber, offering digestive and heart benefits. Sunflower seeds are also high in vitamin E, an antioxidant that may help protect cells from damage. They provide good amounts of magnesium, selenium, copper, manganese, phosphorus, B vitamins, and other important vitamins and minerals.
Antioxidants
Sunflower seeds contain antioxidants like vitamin E as well as phenolic acids like chlorogenic acid. Research suggests these compounds can help reduce oxidative stress and inflammation in the body when consumed regularly as part of the diet.
Weight Loss Friendly in Moderation
You may be wondering – can you eat sunflower seeds while trying to lose weight? Despite their high calorie content, sunflower seeds can be part of a weight loss diet plan when consumed in moderation. Here are some tips:
– Stick to the recommended serving size. About 1 ounce or 30g of sunflower seeds is considered a standard serving size. This provides around 160-190 calories, depending on whether they are shelled or unshelled.
– Be mindful of your total daily calorie target. Fit sunflower seeds into your daily calorie budget, reducing calories from other foods if needed to stay within your target. Their fat content can help keep you feeling fuller for longer.
– Choose unshelled seeds. Having to de-shell the seeds helps naturally slow down your eating and prevents overdoing portion sizes. The act of shelling takes time and work.
– Combine with protein and fiber. Enjoy sunflower seeds alongside foods like Greek yogurt, oatmeal, fruits, and vegetables to balance out a meal.
– Use as a crunchy salad topper. The fat and protein in seeds can help balance out a salad instead of croutons or fried toppings.
So you can certainly still enjoy sunflower seeds in moderation as part of an overall healthy diet and active lifestyle geared towards weight loss. Just be mindful of portions and your total calorie intake for the day.
Healthiest Ways to Eat Sunflower Seeds
Here are some of the healthiest ways to enjoy sunflower seeds as part of your diet:
– Raw – The best way to eat sunflower seeds is raw, right out of the shell. This retains all of the original nutrients and antioxidants. The shells help slow you down as well.
– In salads – Toasted sunflower seeds make great salad toppers. They add crunch and nutrients like healthy fats.
– Homemade trail mix – Create your own custom trail mix with sunflower seeds, nuts, dried fruit, and whole grain cereal. Portion out 100 calorie packs.
– Add to yogurt – Sprinkle some sunflower seeds into your morning yogurt for added crunch and nutrition.
– As a snack – Keep a small bag of sunflower seeds at your desk or in your bag for an on-the-go snack. Just watch your portions.
– In homemade granola bars – Make chewy granola bars at home with oats, nuts, seeds, and dried fruit.
– In bread or muffins – Add some crunch to your baked goods by mixing sunflower seeds into the dough or batter.
– Sunflower seed butter – Grind shelled seeds into a spreadable butter as an alternative to peanut butter.
– Baked goods – Add seeds to cookies, bars, breads, and other baked treats.
Stick with these healthy ways of eating sunflower seeds in their whole form. Avoid processed foods like chips or crackers laden with salt, sweeteners, and low quality oils.
Precautions for Eating Sunflower Seeds
Sunflower seeds are generally safe when consumed in normal food amounts. But there are some precautions to be aware of:
– Allergies – Sunflower seeds can cause allergic reactions in those with sensitivities, including anaphylaxis. Those with nut allergies should exercise caution.
– Choking hazard – Whole sunflower seeds and even shelled kernels represent a choking risk, especially for children. Take care when eating them.
– High fiber – If not used to a high fiber diet, eating a lot of seeds may cause digestive issues like gas, cramps, and bloating. Drink plenty of fluids.
– Salt content – Many processed sunflower seeds are heavily salted. Limit intake of salty seeds, as the sodium content can pile up fast.
– Mold – Sunflower seeds can develop mold if stored improperly in damp conditions. Avoid eating moldy seeds.
– Cadmium – Sunflower seeds may contain cadmium from growing conditions. Eat a varied diet and avoid excessive intake.
So enjoy sunflower seeds in moderation as part of an overall healthy diet. Be cautious with portion sizes and prepare properly to reduce risks. Talk to your doctor about any concerns.
Conclusion
In summary, a 100g serving of sunflower seeds with shells contains approximately 646 calories. This is primarily due to the sunflower seeds’ high content of fats and protein. Though high in calories, sunflower seeds can be enjoyed in moderation as part of a healthy diet. They provide benefits like healthy fats, protein, fiber, vitamins, minerals, and antioxidants. Focus on proper portion sizes of about 30g per serving. And incorporate sunflower seeds into your diet in nutritious ways like eating raw, adding to salads and yogurt, or including in homemade trail mixes and baked goods. Monitor your overall calorie intake to achieve a calorie deficit if trying to lose weight. Sunflower seeds make a tasty addition to a balanced diet when eaten mindfully.