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How Many Calories Are in One Tablespoon of Sunflower Seeds?

author image Tarynne Mingione
Tarynne Mingione is a registered dietitian and registered yoga teacher. She earned a Bachelor of Science in nutrition at Bastyr University and completed Baylor College of Medicine Neonatal Nutrition Fellowship. Her experience also includes diabetes camp dietitian and wellness event health educator and teaches yoga at various locations.
How Many Calories Are in One Tablespoon of Sunflower Seeds?
Sunflower and sunflower seeds Photo Credit: Karen Sarraga/iStock/Getty Images

A single tablespoon of raw sunflower seeds provides approximately 51 calories. Other nutrients that sunflower seeds have to offer include B vitamins, vitamin E and the minerals calcium, iron, zinc, magnesium, phosphorus and selenium. In an impressive variety of culinary ways, sunflower seeds can be accepted into any diet to support nutrient requirements.

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Ways to Incorporate

Swap out peanut butter for sunflower butter, which contains less saturated fat and more selenium. Sprinkle sunflower seeds into yogurt, salads, pilafs and warm mixed-grain dishes, or add it on top of cereals. Give your fruit smoothie a fiber, vitamin and mineral boost by adding 1 to 2 tablespoons of sunflower seeds. Blend the seeds into dressings, sauces and dips. Finely chopped kernels complement bean and nut burgers, falafel, mock vegan tuna salads and any baked goods such as breads, rolls, flatbread and pancakes.

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