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How Many Calories are in 1 Cup of Sunflower Seeds?

author image Erica Roth
Erica Roth has been a writer since 2007. She is a member of the Society of Professional Journalists and was a college reference librarian for eight years. Roth earned a Bachelor of Arts in French literature from Brandeis University and Master of Library Science from Simmons College Graduate School of Library and Information Science. Her articles appear on various websites.
How Many Calories are in 1 Cup of Sunflower Seeds?
A large plate of sunflower seeds. Photo Credit Tuned_In/iStock/Getty Images

Sunflower seeds aren't just for the birds, they are a nutritious snack to enjoy alone or as part of a trail mix. Roast a cup of sunflower seeds in the oven and sprinkle with salt before eating.

Calorie Count

A cup of sunflower seeds is four times the normal serving size of 1/4 cup, according to Calorie King, and contains 745 calories. A full cup of the seeds contains 98 percent of your total fat allowances, or over 63 g.


Sunflower seeds are rich in protein, potassium and calcium. One cup of the seeds contains 24 g of protein, 89 mg of calcium and 1088 mg of potassium, according to Calorie King. A cup of sunflower seeds also provides you with 22 percent of your daily sodium needs, or 525 mg.

Health Benefits

Sunflower seeds are a high-fiber food, according to MayoClinic.com, and can help regulate your digestive system. One cup of the seeds contains approximately 11.5 g of fiber, as listed in Calorie King.

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