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Calories in Shelled Sunflower Seeds

by
author image Frank Whittemore
In Jacksonville, Fla., Frank Whittemore is a content strategist with over a decade of experience as a hospital corpsman in the U.S. Navy and a licensed paramedic. He has over 15 years experience writing for several Fortune 500 companies. Whittemore writes on topics in medicine, nature, science, technology, the arts, cuisine, travel and sports.
Calories in Shelled Sunflower Seeds
Sunflower seeds by a sunflower. Photo Credit HandmadePictures/iStock/Getty Images

Sunflower seeds come from the large seed heads of sunflower plants. Once seeds are harvested and the shells are removed, only the edible kernel remains, which is a good source of calories from fats, proteins and carbohydrates.

Calories

According to the U.S. Department of Agriculture, a 1/4-cup serving of shelled sunflower seeds provides around 218 calories. Approximately 153 calories are fats, 32 calories are carbohydrates and 28 more calories are proteins.

Daily Intake

A 1/4-cup portion of shelled sunflower seeds can serve as 10 percent of the calories recommended for the average person per day. This percentage is based on a typical diet of 2,000 calories per day.

Components

The USDA also states that a 1/4-cup serving of shelled sunflower seeds weighs around 33 g. Approximately 18 g are fats, 8 g are carbohydrates and another 7 g are carbohydrates. The remainder consists of water, indigestible matter and other nutrients.

Nutrients

Several dietary minerals are present within a serving of shelled sunflower seeds including manganese, copper, zinc, potassium, phosphorus, magnesium, iron and calcium. Vitamins are also available from the serving and include pantothenic acid, folate, vitamin B6, niacin, riboflavin and thiamin.

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