Yupik Sunflower Seeds nutrition facts
Per ¼ cup · 30 g
of a 2,000 cal day
- Protein6g13% of calories
- Carbs6g13% of calories
- Fat15g74% of calories
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Yupik Sunflower Seeds (¼ cup, 30 g) has 180 calories, with 6 g of protein, 6 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (74% of calories). It is high in iron (25% DV).
High in
20%+ of the daily value
- Iron25%
Good source of
10–19% of the daily value
- Dietary fiber11%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for ¼ cup (30 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin D | 0 μg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 23 mg | 2% |
| Iron | 2 mg | 25% |
| Potassium | 190 mg | 4% |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
269 calSunflower seed kernels (dried)1 cup, with hulls, edible yield+89 cal- 130 calChinook Seedery Small-Batch Sunflower Seeds, Dill Pickle1 package shelled−50 cal
- 180 calSpitz Sunflower Seeds, Dill Pickle1 oz hulled seedssame cal
- 170 calDulzura Sunflower Natural Seeds1 unit−10 cal
- 140 calWild Dutchman Sunflower Seeds¾ cups−40 cal
- 180 calSpitz Sunflower Seeds, Dill Pickle1 oz hulled seedssame cal
Burning 180 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 34minWalking (3.5 mph)
- 22minCycling (moderate)
- 15minRunning (6 mph)
- 25minSwimming laps
Common questions
How many calories are in Yupik Sunflower Seeds?
One serving of Yupik Sunflower Seeds (¼ cup) has 180 calories, which works out to 600 calories per 100 g. That is about 9% of a 2,000-calorie day.
Are Yupik Sunflower Seeds high in protein?
Not especially. It has 6 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Yupik Sunflower Seeds keto-friendly?
It is hard to fit into a strict keto diet. One serving has 3 g of net carbs and 13% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Yupik Sunflower Seeds?
3 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Yupik Sunflower Seeds?
1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
Recipes with sunflower seeds
562 calSunflower Seed Risotto1 serving
296 calBlueberry and Sunflower Seed Protein Oatmeal1 serving
257 calCottage Cheese with Sunflower Seeds & Dill1 serving
310 calOatmeal with Blueberries, Sunflower Seeds, and Agave1 serving
225 calYogurt with Blueberries, Sunflower Seeds, and Honey1 serving
192 calBlueberry, Cinnamon, and Goat Cheese Toast with Sunflower Seeds1 serving
