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Sunflower seed kernels Calories
Rich in vitamin E and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sunflower seed kernels (30 g) has 175 calories. That works out to 584 calories per 100 g. It contains 6 g of carbs, 6.2 g of protein, 15.5 g of fat and 2.6 g of fiber. Its 10.6 mg of Vitamin E covers 70% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Sunflower seed kernels Nutrition Facts
Selected: 1 serving (medium) · 30 g
175
KCAL / 30G
Carbs
6g
· 2% DV
Protein
6.2g
· 12% DV
Fat
15.5g
· 20% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 13% · Fat 74%
Sunflower seed kernels nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 175 kcal | |
| Total fat | 15.5 g | 20% |
| Saturated fat | 1.34 g | 7% |
| Trans fat | 0 g | |
| Sodium | 2.7 mg | 0% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 2.6 g | 9% |
| Protein | 6.2 g | 12% |
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 Serving of Sunflower seed kernels?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 175 kcal |
| 1 piece (mini) | 5 g | 29 kcal |
| 1 tablespoon (whole) | 9 g | 53 kcal |
| 2 tablespoon (whole) | 18 g | 105 kcal |
| 1 ounce (whole) | 28 g | 164 kcal |
| 1 pack (small) | 40 g | 234 kcal |
| 1 pack (medium) | 80 g | 467 kcal |
| 100 g | 100 g | 584 kcal |
| 1 cup (whole) | 140 g | 818 kcal |
Calculated from 584 calories per 100 g.
Frequently Asked Questions About Sunflower seed kernels
Are sunflower seed kernels good for you?
Yes, sunflower seed kernels provide vitamin E and predominantly unsaturated fats. Choose unsalted kernels when possible, since heavily salted versions can add a lot of sodium to a snack.
Can you eat sunflower seed kernels raw?
Yes, sunflower seed kernels can be eaten raw and do not need to be cooked first. Add them straight to cereal, salads, or yogurt, and keep the remaining kernels sealed to preserve freshness.
How do you roast sunflower seed kernels?
Roast sunflower seed kernels in a dry skillet over low to medium heat, stirring often so they do not scorch. Remove them as soon as they smell toasted and turn lightly golden, then let them cool.
How should sunflower seed kernels be stored?
Store sunflower seed kernels in an airtight container in a cool, dark place. Their natural oils can turn rancid faster with heat and light, so refrigerate or freeze a large supply you will not use soon.
What can you make with sunflower seed kernels?
Sunflower seed kernels work well in granola, salads, bread, pesto, and roasted vegetables. Sprinkle them on oatmeal or blend them into a creamy seed butter for a nut-free alternative in recipes.
Are sunflower seed kernels the same as sunflower seeds?
Sunflower seed kernels are the edible inner part of sunflower seeds, with the outer hull already removed. This makes them ready to eat or cook with, unlike whole seeds that must be shelled.
Can sunflower seed kernels be sprouted?
Yes, raw sunflower seed kernels can sprout, but they need to be viable and not roasted. Soak them, rinse them regularly, and use clean equipment; discard the sprouts if they smell unpleasant or show mold.
Can you freeze sunflower seed kernels?
Yes, sunflower seed kernels freeze well when protected from air and moisture. Seal them in a freezer-safe container or bag, and take out only what you need so the rest stays fresh.
Can dogs eat sunflower seed kernels?
Dogs can have a small amount of plain, shelled sunflower seed kernels as an occasional treat. Avoid salted or seasoned kernels, and do not give dogs the shells, which can be difficult to digest.
Why do sunflower seed kernels taste bitter?
A bitter, stale, or paint-like taste can mean the oils in sunflower seed kernels have turned rancid. Do not try to mask the flavor; discard the kernels and store the next batch away from heat and light.
Sunflower seed kernels Vitamins & Minerals
Vitamins
Vitamin E
10.55mg · 70% DV
B1
0.44mg · 37% DV
Biotin
10.5µg · 35% DV
B6
0.41mg · 24% DV
Minerals
Copper
0.54mg · 60% DV
Selenium
16µg · 29% DV
Phosphorus
198mg · 28% DV
Manganese
0.59mg · 26% DV
Potassium ⭐
194mg · 6% DV
Sodium
2.7mg · 0% DV
Sunflower seed kernels Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sunflower seed kernels
To burn the 175 calories in 1 serving (medium) (30 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 seed kernels?
Sunflower seed kernels are the edible insides of sunflower seeds, with the hard outer husk removed. Sunflowers originated in North America, and their seeds are now used in kitchens around the world. The kernels taste mildly nutty and earthy, with a crisp bite; toasting brings out a deeper, warmer flavour.
Sprinkle them over salads, porridge or yoghurt, or mix them into bread and other baked goods. They are rich in vitamin E and fats, and also provide protein and fibre, making them a satisfying, energy-dense addition to meals. Choose unsalted kernels when you want more control over salt, and use a small handful to add crunch without letting them dominate a dish.
How Nutritious Is Sunflower seed kernels?
Nutrient density
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
High
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 seed kernels 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 seed kernels Contain Allergens?
No known major allergens
Which Diets Is Sunflower seed kernels 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 seed kernels Fat Profile
SATURATED
1.34g
MONOUNSATURATED
5.56g
POLYUNSATURATED
6.94g
Omega 6:3 ratio 345:1
Above the ideal 4:1 (345:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.