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Sunflower seeds: what to pair it with
Sunflower seeds brings 584 kcal, 20.8 g protein, 20.0 g carbs, 51.5 g fat and 8.6 g fibre per 100 g. The best partners that complete a 100 g + 100 g plate, with the numbers.
Best partners
| Partner | Combined | Why | Score |
|---|---|---|---|
| Feta | 35.0 g protein together | keeps the plate inside its bands | 3/5 bands |
| Egg (hard-boiled) | 33.4 g protein together | keeps the plate inside its bands | 3/5 bands |
Pick your own partner
What Sunflower seeds brings alone
| Macro | Per 100 g | Against the band |
|---|---|---|
| Calories | 584.0 | above the band |
| Protein (g) | 20.8 | inside band |
| Carbs (g) | 20.0 | inside band |
| Fat (g) | 51.5 | above the band |
| Fibre (g) | 8.6 | inside band |
Nutrition page: Sunflower seeds full nutrition facts.
Source: USDA FoodData Central (via the baked nutrition index) · checked 2026-09-03
Frequently asked questions
What is a good partner for sunflower seeds?
The pairings below are computed, not curated: the staples that bring the most of the five plate bands into range. For sunflower seeds the top two are Feta and Egg (hard-boiled).
Is sunflower seeds healthy?
That depends on the rest of the plate and your day — a single food is never the question. The bands on this page exist so you can see what a food contributes and what still needs adding.
How were the numbers measured?
They are the baked USDA-family nutrition rows that also power /calories, per 100 g. Cooked where the index says cooked, raw where it says raw.
Pair it, then track it
TempoLife logs the actual grams — both foods, one meal, against your daily targets.