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Sunflower sprouts Calories
Rich in vitamin E, folate, and plant compounds
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (whole) of Sunflower sprouts (33 g) has 10 calories. That works out to 29 calories per 100 g. It contains 1.6 g of carbs, 0.9 g of protein, 0.2 g of fat and 0.7 g of fiber. Its 2 mg of Vitamin E covers 14% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sunflower sprouts Nutrition Facts
Selected: 1 cup (whole) · 33 g
10
KCAL / 33G
Carbs
1.6g
· 1% DV
Protein
0.9g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 31% · Fat 15%
Sunflower sprouts nutrition facts table · 1 cup (whole) (33 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 10 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.99 mg | 0% |
| Total carbohydrate | 1.6 g | 1% |
| Fiber | 0.7 g | 3% |
| Protein | 0.9 g | 2% |
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 Cup of Sunflower sprouts?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (whole) | 33 g | 10 kcal |
| 1 tablespoon (chopped) | 5 g | 1 kcal |
| ½ cup (half) | 16.5 g | 5 kcal |
| 1 serving (small) | 25 g | 7 kcal |
| 1 serving (medium) | 50 g | 15 kcal |
| 2 cup (double) | 66 g | 19 kcal |
| 1 serving (large) | 85 g | 25 kcal |
| 1 pack (mini) | 85 g | 25 kcal |
| 100 g | 100 g | 29 kcal |
Calculated from 29 calories per 100 g.
Frequently Asked Questions About Sunflower sprouts
How do you grow sunflower sprouts at home?
Sunflower sprouts are grown by germinating suitable sunflower seeds in clean, well-ventilated conditions. Rinse the seeds, keep them moist without letting them sit in stagnant water, and discard the batch if it develops mold or an unpleasant smell.
How do you eat sunflower sprouts?
Sunflower sprouts can be added to salads, sandwiches, and wraps, or stirred into a warm dish just before serving. Rinse them gently and drain well; their mild, earthy flavor pairs well with fresh vegetables and citrus.
Can you eat sunflower sprouts raw?
Yes, sunflower sprouts are often eaten raw, but raw sprouts can carry harmful bacteria. Rinsing does not reliably remove that risk, so cooking them is the safer choice, especially for people more vulnerable to foodborne illness.
What do sunflower sprouts taste like?
Sunflower sprouts have a fresh, mildly earthy and slightly nutty taste, with a crisp texture. They work well in salads and sandwiches, though strongly flavored dressings can overpower their delicate flavor.
Are sunflower sprouts healthy?
Yes, sunflower sprouts are a nutritious vegetable containing vitamin E, folate, and plant compounds. Add them to a meal for freshness and variety rather than treating them as a remedy or a substitute for other vegetables.
How should you store sunflower sprouts?
Store sunflower sprouts in a clean, covered container in the refrigerator and keep them as dry as possible. Use them while they still look fresh; discard any that become slimy, moldy, or unpleasant-smelling.
Do sunflower sprouts need to be washed?
Yes, gently rinse sunflower sprouts under clean running water and drain them before eating. Washing can remove dirt, but it does not reliably eliminate bacteria that may be present in raw sprouts.
Can you cook sunflower sprouts?
Yes, sunflower sprouts can be cooked briefly in a pan or added near the end of cooking. Heating them reduces the food-safety risk associated with eating sprouts raw while keeping their texture from becoming too soft.
Are sunflower sprouts the same as sunflower microgreens?
Not necessarily. Sunflower sprouts usually refer to germinated seeds and their young shoots, while sunflower microgreens are harvested after the first leaves develop. Sellers may use the terms differently, so the growth stage can vary.
How can you tell if sunflower sprouts have gone bad?
Sunflower sprouts have likely spoiled if they are slimy, moldy, or smell sour or otherwise unpleasant. Discard them rather than tasting them; fresh sprouts should look crisp and have no foul odor.
Sunflower sprouts Vitamins & Minerals
Vitamins
Vitamin E
2.05mg · 14% DV
Vitamin K
7.92µg · 7% DV
Vitamin C
4.62mg · 5% DV
Folate
17.16µg · 4% DV
Minerals
Copper
0.04mg · 4% DV
Manganese
0.08mg · 3% DV
Phosphorus
22mg · 3% DV
Magnesium
11mg · 3% DV
Potassium ⭐
65mg · 2% DV
Sodium
0.99mg · 0% DV
Sunflower sprouts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sunflower sprouts
To burn the 10 calories in 1 cup (whole) (33 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 sprouts?
Sunflower sprouts are the young shoots grown from sunflower seeds, harvested while their stems and leaves are still tender. They’re eaten raw in salads, sandwiches and grain bowls, and can also be scattered over soups just before serving. Their crisp bite and mild, slightly nutty flavour pair well with tomatoes, cucumber, fresh herbs and a sharp dressing.
They’re a light vegetable, with fibre as well as vitamin E, folate and other plant compounds; 100 g provides 29 calories. Add them at the end so they stay crisp, or combine them with beans or grains for a more substantial meal. Rinse them well and keep them chilled until you’re ready to use them.
How Nutritious Is Sunflower sprouts?
Nutrient density
Very 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
Medium
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 sprouts 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 sprouts Contain Allergens?
No known major allergens
Which Diets Is Sunflower sprouts 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 sprouts Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.