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Sunflower seed powder Calories
Rich in plant protein and vitamin E
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (grated) of Sunflower seed powder (10 g) has 58 calories. That works out to 584 calories per 100 g. It contains 2 g of carbs, 2.1 g of protein, 5.2 g of fat and 0.9 g of fiber. Its 3.5 mg of Vitamin E covers 23% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Sunflower seed powder Nutrition Facts
Selected: 1 tablespoon (grated) · 10 g
58
KCAL / 10G
Carbs
2g
· 1% DV
Protein
2.1g
· 4% DV
Fat
5.2g
· 7% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 13% · Fat 74%
Sunflower seed powder nutrition facts table · 1 tablespoon (grated) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | |
| Total fat | 5.2 g | 7% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 0.9 mg | 0% |
| Total carbohydrate | 2 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 2.1 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Grated Sunflower seed powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (grated) | 10 g | 58 kcal |
| 1 teaspoon (grated) | 5 g | 29 kcal |
| 1 serving (small) | 15 g | 88 kcal |
| 2 tablespoon (grated) | 20 g | 117 kcal |
| 1 serving (medium) | 30 g | 175 kcal |
| 0.25 cup (grated) | 30 g | 175 kcal |
| 1 serving (large) | 50 g | 292 kcal |
| ½ cup (grated) | 60 g | 350 kcal |
| 100 g | 100 g | 584 kcal |
Calculated from 584 calories per 100 g.
Frequently Asked Questions About Sunflower seed powder
How do you use sunflower seed powder?
Sunflower seed powder can be stirred into oatmeal, yogurt, soups, or smoothies, or mixed into bread and muffin batter. Its nutty flavor works in both sweet and savory dishes; add it gradually because it can thicken mixtures.
Can sunflower seed powder replace flour in baking?
Sunflower seed powder usually cannot replace all the flour in a recipe because its high oil content changes the texture and structure. Start by substituting only part of the flour, then adjust the liquid if the batter becomes too thick.
Can you make sunflower seed powder at home?
Yes. Pulse hulled sunflower seeds in a clean food processor until finely ground, stopping often to check the texture. Continuous blending releases the seeds’ oil and turns the powder into sunflower seed butter.
Does sunflower seed powder work in smoothies?
Yes, sunflower seed powder blends well into smoothies and adds a mild, nutty taste. Whisk it with a little liquid first to prevent clumps, then blend with fruit, milk, or other ingredients.
What does sunflower seed powder taste like?
Sunflower seed powder tastes mildly nutty and earthy, much like ground sunflower kernels. Toasted versions may taste more pronounced, so pair them with chocolate or fruit in sweet recipes and with herbs or soups in savory ones.
How should you store sunflower seed powder?
Store sunflower seed powder in an airtight container away from heat, light, and moisture. Its natural oils can turn rancid over time, so discard it if it develops a stale, bitter, or paint-like smell or taste.
Can sunflower seed powder be used in bread?
Yes, sunflower seed powder can be mixed into bread dough for a nutty flavor and a denser crumb. Use it to replace only some of the flour; replacing all the flour can prevent the loaf from holding its usual structure.
Is sunflower seed powder the same as sunflower seed flour?
Not always. Sunflower seed powder may be made from whole ground seeds, while sunflower seed flour often refers to a product with much of the oil removed. Check the product description or ingredients to tell which one you have.
Can sunflower seed powder be eaten raw?
Yes, sunflower seed powder can be eaten without cooking when it is made from ready-to-eat sunflower kernels. It can go straight into yogurt or a smoothie; cooking is optional and mainly changes its flavor and texture.
Can sunflower seed powder replace protein powder?
Sunflower seed powder can add plant protein to foods, but it is not automatically interchangeable with a formulated protein powder. It also contributes the natural fat and flavor of sunflower seeds, so it may change a drink’s texture and taste.
Sunflower seed powder Vitamins & Minerals
Vitamins
Vitamin E
3.52mg · 23% DV
Biotin
6.6µg · 22% DV
B1
0.15mg · 13% DV
B6
0.14mg · 8% DV
Minerals
Copper
0.18mg · 20% DV
Selenium
5.3µg · 10% DV
Phosphorus
66mg · 9% DV
Manganese
0.2mg · 9% DV
Potassium ⭐
65mg · 2% DV
Sodium
0.9mg · 0% DV
Sunflower seed powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sunflower seed powder
To burn the 58 calories in 1 tablespoon (grated) (10 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Sunflower seed powder?
Sunflower seed powder is made by grinding sunflower kernels, bringing their mild, nutty flavour and natural richness into a fine, versatile form. Sunflower seeds are enjoyed as a snack in many places, while the powder is an easy addition to everyday cooking and baking.
Stir it into yoghurt, porridge or smoothies, or use it in breads and savoury batters for a gentle toasted-seed taste. It provides plant protein alongside substantial fats and fibre, so a little can make a dish more filling. Choose unsalted powder when you want more control over seasoning, and pair it with fruit or a tangy yoghurt to balance its richness.
How Nutritious Is Sunflower seed powder?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Sunflower seed powder Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Sunflower seed powder Contain Allergens?
No known major allergens
Which Diets Is Sunflower seed powder Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Sunflower seed powder Fat Profile
SATURATED
0.45g
MONOUNSATURATED
1.85g
POLYUNSATURATED
2.31g
Omega 6:3 ratio 230:1
Above the ideal 4:1 (230:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.