Calorie comparison
Almonds vs Sunflower Seeds
Per 100 grams, almonds is the lighter choice by 5 calories. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Almonds | Sunflower Seeds |
|---|---|---|
| Calories | 579 | 584 |
| Protein | 21 g | 21 g |
| Carbs | 22 g | 20 g |
| Fat | 50 g | 51 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🌰 Almonds
1 oz (28 g)
162 cal
5.9 g protein · 6.2 g carbs · 14 g fat
🌻 Sunflower Seeds
1 oz (28 g)
164 cal
5.9 g protein · 5.6 g carbs · 14.3 g fat
Frequently asked
Which has more calories, almonds or sunflower seeds?
Per 100 g, almonds has 579 calories and sunflower seeds has 584. Almonds is lower in calories.
Which has more protein, almonds or sunflower seeds?
Almonds has 21 g of protein per 100 g; sunflower seeds has 21 g. They're tied on protein.
Is almonds or sunflower seeds better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward almonds — but portion size matters more than which food you pick.
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