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Portions and preparation · USDA nutrition

Sunflower seeds calories per cup, in shell, yields: 261–268 across all 3 named USDA examples

Across all 3 named USDA examples, a cup, in shell, yields contains 261–268 calories. Each included example lists 46 g for that measure. The same household label can carry a different gram weight elsewhere in USDA data.

Portion calculator

Estimate your portion

Choose a source measure or enter the weight you ate.

Preparation and portion

Named measures come from this exact source record.

Estimated for 28 g

159calories

Sunflower seeds, flavored

Protein
5.2 g
Carbs
7.3 g
Fat
13.3 g

These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.

FoodData Central Survey Foods (FNDDS) · FDC 2707584 Full nutrition profile →

Compare all 3 food records, nutrition tables and USDA sources

The 3 exact records in this guide report 159–163 calories in the records' own listed source servings and 567–582 calories per 100 grams. Those are observations from named database records—not a universal range or an estimate of an unseen plate.

Match my meal

Start with the description closest to what you ate

For Sunflower seeds, begin by separating “Sunflower seeds, flavored” from “Sunflower seeds, plain, unsalted.” Choosing a card filters this source set; it does not infer the portion or fill in ingredients the chosen description does not name.

Showing all 3 linked records.

Equal-weight view

How sunflower seeds records compare at 100 grams

All 3 cited records are shown at the same 100-gram weight. The source servings may differ.

  1. Sunflower seeds, flavored 567 kcal
    567 kcal
  2. Sunflower seeds, plain, salted 575 kcal
    575 kcal
  3. Sunflower seeds, plain, unsalted 582 kcal
    582 kcal

Shared basis: 100 g · kilocalories

What this page compares

Named source records, not one universal meal

This guide keeps 3 named USDA records in view: 3 direct matches. All sit within “Nuts and seeds.” The exact descriptions remain the unit of comparison; the familiar heading is only the doorway into the evidence.

Why these records appear together: The deterministic grouping rule “normalized first description segment” placed these 3 records together under the exact grouping key “sunflower seeds.” That rule determines membership before any nutrition result is read.

For Sunflower seeds, this page can compare 3 named records from FDC 2707584 through FDC 2707582. It cannot observe which preparation was eaten, recover unnamed additions, or supply the eaten grams.

Read the shared calculation, provenance, and uncertainty method →

Editor’s decision brief

The three facts to carry into the table

Carry the denominator, exact identity, and strongest observed contrast into every number below.

Portion

A shared 28 g comparison anchor

Equal source weights make the selected Sunflower seeds serving totals easier to compare, but the eaten portion still has to be measured or estimated.

Composition

15 kcal separates the fixed-weight endpoints

The lower endpoint is “flavored”; the higher is “unsalted.” This isolates density, not ingredient causation.

Discriminator

609 mg sodium gap per 100 g

Of protein, fiber, and sodium, the strongest normalized contrast is between “unsalted” (3 mg) and “flavored” (612 mg).

Observed source examples

Three landmarks inside this source set—not universal endpoints

These 3 records each use a 28 g serving. Their serving calories compare equal weights within this set. They do not define a calorie range for every sunflower seeds; match the preparation and adjust to your portion.

Important: “Lower” begins with Sunflower seeds, flavored; “higher” ends with Sunflower seeds, plain, unsalted, using each record’s own source amount. Those labels order this selected set only—they are not endpoints for every sunflower seeds meal.

Full comparison

Compare every selected FNDDS record

For Sunflower seeds, serving columns preserve each record’s own listed amount, while calories per 100 g hold weight constant. A dash means the cited record does not supply that field; it does not mean the nutrient is absent.

On smaller screens, focus the table and scroll horizontally to read every column.

USDA records selected for the Sunflower seeds nutrition guide
Exact source record Match Source amount Calories kcal / 100 g Protein Fiber Sodium USDA
Sunflower seeds, flavored Direct name match 28 gUSDA reference amount 159 kcal 567 5.2 g 3 g 171 mg FDC 2707584 ↗
Sunflower seeds, plain, salted Direct name match 28 gUSDA reference amount 161 kcal 575 5.3 g 3.1 g 129 mg FDC 2707583 ↗
Sunflower seeds, plain, unsalted Direct name match 28 gUSDA reference amount 163 kcal 582 5.4 g 3.1 g 1 mg FDC 2707582 ↗

Portion analysis

Serving total and calorie density answer different questions

Every selected record uses a 28-gram source amount, so serving-weight differences do not explain the calorie spread inside this set. Their own source servings run from 159 calories for “flavored” to 163 for “unsalted.” At a fixed 100 grams, “flavored” is 567 calories and “unsalted” is 582—a fixed-weight separation of 15 calories. For Sunflower seeds, the serving view answers “how much is in the database portion?”; the 100-gram view answers “how concentrated is the matched record?” Neither reveals how many grams were actually eaten.

The scaling rule: multiply a per-100-gram value by eaten grams ÷ 100. The arithmetic is exact; the result is only as defensible as the record match and portion estimate.

Preparation analysis

The long description carries the evidence

The published descriptions distinguish forms such as “flavored”, “plain, salted”, and “plain, unsalted”. Across the source formulations, the shared backbone includes seeds, sunflower seed kernels, dry roasted, without salt; differentiating rows include salt, table and sugars, granulated. On this Sunflower seeds page, those rows make the records inspectable, but they are not a controlled experiment: they cannot tell us that one named input, by itself, caused a nutrient difference.

Database precision is not meal certainty. Retain the exact description beside the number so later corrections remain possible.

What changes the comparison

Four drivers worth checking before choosing a record

The family label “Sunflower seeds” cannot resolve the differences between Sunflower seeds, flavored and Sunflower seeds, plain, unsalted. The four checks below identify the record wording, source weight, and formulation evidence that can.

  1. 01

    A shared source weight

    Every selected record uses 28 grams. Inside this set, serving-calorie differences therefore reflect the published composition rather than a change in source weight.

  2. 02

    The words that split the family

    Representative record-level distinctions include “flavored”, “plain, salted”, and “plain, unsalted”. Those phrases are evidence for choosing a record, not decorative subtitle text.

  3. 03

    Formulation evidence, with limits

    Shared source rows include seeds, sunflower seed kernels, dry roasted, without salt; rows that vary across the set include salt, table and sugars, granulated. Presence is inspectable evidence, not proof of nutrient causation.

  4. 04

    The unresolved plate

    Even “Sunflower seeds, flavored” leaves the eaten grams and unnamed oils, sauces, toppings, substitutions, or leftovers unresolved. Preserve those Sunflower seeds unknowns for correction instead of converting them into false precision.

Record matching

Match identity first; scale quantity second

Read the source name as a sequence of decisions. First confirm that sunflower seeds is the right meal family. Then resolve the phrases that actually separate this set—“flavored”, “plain, salted”, and “plain, unsalted”—before comparing gram weight. If a package, menu, or known recipe provides a closer first-party description, prefer it and keep this USDA record as a transparent fallback.

A practical matching checklist

  1. Read the complete Sunflower seeds source description, including preparation and additions.
  2. Compare the listed source weight with the amount actually eaten.
  3. Prefer a current package or restaurant source when a specific branded item is known.
  4. Record toppings, sauces, cooking fat, sides, and substitutions that the selected description does not name.

Decision support from the exact records on this page

Turn source data into a better next decision

These conclusions and reading paths are computed from 3 exact records behind Sunflower seeds source-record guide. Links are chosen by record identity, controlled contrast, formulation input, nutrient spread, or serving context—not by loose keyword similarity.

Equal-weight result

Sunflower seeds, flavored is higher in sodium per 100 g

Sunflower seeds, flavored reports 612 mg versus 3 mg for Sunflower seeds, plain, unsalted: a 609 mg difference when both are normalized to 100 g.

Inspect the underlying evidence

These listed servings have equal weights

3 listed servings each weigh 28 g

The 3 records with a listed serving weight on this page each use 28 g. Their serving totals therefore compare equal weights, even if the household labels differ. Match the preparation and adjust the weight to the amount you eat.

Choose the record before reading the number

Sunflower seeds, flavored and Sunflower seeds, plain, salted are not interchangeable

The page keeps both records at the same 100 g denominator and makes Sodium wording (No matching controlled term in the source name versus salted) the explicit record-description contrast. It does not show that the wording difference caused a nutrient difference. Pick the description that matches the food in front of you rather than averaging away the distinction.

Inspect the underlying evidence

Contextual knowledge graph

Follow the relationship that matches your question

For Sunflower seeds source-record guide, each path states why the destination belongs here, so you can distinguish a true evidentiary connection from a merely similar label.

Compare two records on this page Sunflower seeds, flavored vs Sunflower seeds, plain, salted

Both records appear in this page’s evidence set. The explicit record-description contrast is Sodium wording: No matching controlled term in the source name versus salted; it is a selection cue, not evidence of cause.

Follow this evidence path Compare two records on this page Sunflower seeds, flavored vs Sunflower seeds, plain, unsalted

Both records appear in this page’s evidence set. The explicit record-description contrast is Sodium wording: No matching controlled term in the source name versus unsalted; it is a selection cue, not evidence of cause.

Follow this evidence path A formulation detail that separates records Salt, table

USDA input 2047 appears in 2 of 3 context records; its summed listed input weight spans 1.2–1.6 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path A formulation detail that separates records Sugars, granulated

USDA input 19335 appears in 1 of 3 context records; its summed listed input weight spans 3–3 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path 3 context records in this source topic Nuts and seeds

Sunflower seeds, flavored and Sunflower seeds, plain, salted belong to this USDA source-category collection. Its displayed ranges and complete exact-record catalog provide the peer set for a manual comparison; the destination does not preselect this page’s record.

Follow this evidence path Put the observed spread in corpus context Sodium: density and serving context

In this page’s records, sodium runs from 3 mg in Sunflower seeds, plain, unsalted to 612 mg in Sunflower seeds, flavored, all per 100 g.

Follow this evidence path Inspect an exact record Sunflower seeds, flavored

Open the full nutrient table, household measures, formulation inputs, and FoodData Central 2707584 citation for this exact record—not a name-level average.

Follow this evidence path