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Last updated: Aug 9, 2026

Food Exchange

Sunflower Seeds

Salad ToppingsPopular

Food Exchange Sunflower Seeds is fat-leaning, with about 76% of macro calories from fat. Each serving has 120 calories, 4g protein, 4g carbs, and 11g fat, making it a lighter restaurant option to compare with larger meals.

Per serving

Serving Size

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120

Calories

Per serving

4 g

Protein

4 g

Carbs

11 g

Fat

Nutrition Facts

Amount per serving

Calories120 kcal

% Daily Value*

Total Fat 11 g14%

Saturated Fat 1 g5%

Trans Fat 0 g—

Cholesterol 0 mg0%

Sodium 2 mg0%

Total Carbohydrate 4 g1%

Dietary Fiber 2 g7%

Total Sugars 1 g—

Protein 4 g8%

Vitamin A—

Vitamin C—

Vitamin D—

Calcium—

Iron—

Potassium—

Caffeine—

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet.

Nutrition Breakdown

120

kcal

Protein4 g (12%)

Carbs4 g (12%)

Fat11 g (76%)

Estimated calorie contribution using 4 kcal/g for protein and carbohydrates and 9 kcal/g for fat.

Meal Planning Insights

Protein density3.3/10

12% of macro calories come from protein.

Satiety index5.4/10

Estimated from protein, fiber, calories, and fat balance.

Activity estimate30 min walk

About 12 minutes of running for these calories.

Key Nutrients

Protein 4 g8%

Fiber 2 g7%

Sodium 2 mg0%

Sugars 1 g—

Saturated Fat 1 g5%

How we calculate these values

Diet Compatibility

High protein3.3/10 protein density from 4g protein and 120 calories.No

Lower carb4g carbs per serving.Yes

Low fat11g total fat per serving.No

High sugar1g total sugars per serving.No

High sodium2mg sodium per serving.No

Vegetarian source flagNo vegetarian flag is published for this item.Not flagged

Similar Items in Salad Toppings

View all

Almonds110 kcal · 6 g protein Apple20 kcal · 0 g protein Baby Bello Mushrooms10 kcal · 0.5 g protein

Compare with other items

Select up to 3 items to compare calories, protein, sodium, and macros.

Quick comparisons

Sunflower Seeds has 11 fewer calories than 5 Star Mushroom Soup and 1g less protein. Compare

Sunflower Seeds has 110 more calories than Aged Balsamic Vinegar and 4g more protein. Compare

5 Star Mushroom Soup131 kcal · 5 g proteinAged Balsamic Vinegar10 kcal · 0 g proteinAlmond Croissant497 kcal · 12 g proteinAlmonds110 kcal · 6 g proteinAmerican Cheese Slice90 kcal · 6 g proteinApple20 kcal · 0 g protein

Compare with 5 Star Mushroom Soup

Sunflower Seeds Compared With Nearby Items

Compared with Almonds, another Salad Toppings item at Food Exchange, Sunflower Seeds has 10 more calories than it and 2g less protein than it. That makes this page useful for deciding between nearby menu choices, not just reading a raw nutrition label.

Data Source and Methodology

Nutrition values for Sunflower Seeds are maintained in Nutrimetry from restaurant-published menu data and were last checked on Aug 9, 2026. Macro percentages use 4 calories per gram for protein and carbohydrates and 9 calories per gram for fat.

Read the data methodology

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