Are sunflower seeds good for weight loss and diabetes?

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

Nutrient	Per 100 g
Energy	586 kcal
Protein	23.5 g
Carbohydrate	6.8 g
Fibre	10.8 g
Sugars	2.8 g
Fat	51.9 g
Magnesium	413 mg
Zinc	7.1 mg
Folate	81.8 µg

Where its calories come from

Protein 16%
Carbohydrate 5%
Fat 79%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of sunflower seeds?

About 88 kcal for a small handful (15 g), and about 176 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (15 g) fills.

17%Magnesium
62 mg

8%Zinc
1.1 mg

8%Protein
3.5 g

6%Folate
12.3 µg

3%Iron
0.9 mg

3%Calcium
26.4 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code H020. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Are sunflower seeds good for weight loss, PCOS, diabetes and menopause?

Weight loss

Eat in moderation

A small handful (15 g) is about 88 kcal, so keep it to that.

PCOS and PCOD

Eat in moderation

A small handful (15 g) is about 88 kcal, so keep it to that.

Diabetes

Good choice

Only 1 g of carbohydrate in a 15 g serving.

Menopause

Fine as part of a meal

3.5 g of protein in a 15 g serving, not enough to call it a good source, but fine as part of a meal.

Weight loss and PCOSEat in moderationA small handful (15 g) is about 88 kcal, so keep it to that.

DiabetesGood choiceOnly 1 g of carbohydrate in a 15 g serving.

MenopauseFine as part of a meal3.5 g of protein in a 15 g serving, not enough to call it a good source, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Also called

Assamese: Beli phular guti; Bengali: Suraj mukhi; Gujarati: Suraj mukhi na bee; Hindi: Surya mukhi; Kannada: Sryakanti bijagalu; Malayalam: Suryakanthi; Marathi: Surya mukhi; Odia: Surjya Mukhi Manji; Punjabi: Suraj mukhi; Tamil: Suryakanthi vidhai; Telugu: Podduthirugidi puvvu ginzalu.

Cashew nut (Kaju)Almond (Badam)Dry coconut (copra)Pistachio nuts Peanuts (Moongphali)Mustard seeds (Rai)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibre protein calorie glycemic index