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Protein facts for Sunflower Seeds per 100g and per 1 oz serving. Values are USDA-approximate for raw or standard prepared state.
| Nutrient | Amount |
|---|---|
| Calories | 584 kcal |
| Protein | 21g |
| Total Carbohydrates | 20g |
| Dietary Fiber | 8.6g |
| Total Fat | 51g |
| Serving | Protein | Calories | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28g) | 5.9g | 164 | 5.6g | 14.3g |
| 50g | 10.5g | 292 | 10g | 25.5g |
| 100g | 21g | 584 | 20g | 51g |
| 150g | 31.5g | 876 | 30g | 76.5g |
| 200g | 42g | 1168 | 40g | 102g |
Based on one 1 oz serving (28g, 5.9g protein).
| Daily Protein Target | Target (g) | % Covered | Remaining (g) |
|---|---|---|---|
| Sedentary adult (0.8g/kg, ~150lb person) | 55g | 11% | 49.1g |
| Active adult (1.2g/kg, ~150lb person) | 82g | 7% | 76.1g |
| Athlete (1.6g/kg, ~150lb person) | 109g | 5% | 103.1g |
| Bodybuilder (2.0g/kg, ~150lb person) | 136g | 4% | 130.1g |
FitCommit sets your daily protein target based on your AI body scan and goals. The food camera logs protein per meal automatically. You can see your running total and how close you are to your target throughout the day.
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Sunflower Seeds delivers 27.8 calories per gram of protein. Compare this against leaner protein sources if you are optimizing your protein-to-calorie efficiency.
The general guideline is 0.8g per kg for sedentary adults (roughly 50g/day), 1.2 to 1.6g per kg for active individuals (roughly 100g/day), and up to 2g per kg for athletes (roughly 150g/day). Sunflower Seeds at 5.9g per 1 oz can be a meaningful part of reaching those targets.
Cooking does not destroy protein, but it changes the weight and water content of Sunflower Seeds. Raw and cooked weights differ, so always log Sunflower Seeds by the state you are actually consuming it in. FitCommit's camera scanner handles both raw and cooked versions.
Within the nuts-seeds category, Sunflower Seeds ranks based on its 21g of protein per 100g. Check the related foods section to compare it to similar options. FitCommit's database covers 200 common foods with full protein breakdowns.
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FitCommit's AI camera scanner identifies Sunflower Seeds from a photo and logs protein and macros automatically. Track your daily protein goal in real time.
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