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Sunflower Seed Kernel Calories
Rich in minerals and vitamins, contains healthy fats.
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 tablespoon (medium) of Sunflower Seed Kernel (10 g) has 58 calories. That works out to 584 calories per 100 g. It contains 2 g of carbs, 2.1 g of protein, 5.2 g of fat and 0.9 g of fiber. Its 3.5 mg of Vitamin E covers 23% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Sunflower Seed Kernel?
Sunflower seed kernels are the edible inner seeds of the sunflower, with the hard outer shells removed. Unlike the shell-on seeds often cracked open as a snack, these are ready to eat or add to other foods. They are used in baking, sprinkled over salads and porridge, or mixed into cereal and homemade snack bars.
Their flavour is mild and nutty, becoming more pronounced when toasted, while the kernels add a firm crunch. They are nutrient-dense, providing plenty of fats and fibre alongside protein. A small handful can make a satisfying topping; for a lighter option, scatter a modest amount over vegetables, soup or yoghurt.
Sunflower Seed Kernel Nutrition Facts
Selected: 100 g
584
KCAL / 100G
Carbs
20g
· 7% DV
Protein
20.8g
· 42% DV
Fat
51.5g
· 66% DV
Fiber
8.6g
· 31% 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 Kernel Vitamins & Minerals
Vitamins
Vitamin E
35.17mg · 234% DV
Biotin
66µg · 220% DV
B1
1.48mg · 123% DV
B6
1.34mg · 79% DV
Minerals
Copper
2mg · 222% DV
Selenium
53µg · 96% DV
Phosphorus
660mg · 94% DV
Manganese
2mg · 87% DV
How Nutritious Is Sunflower Seed Kernel?
Nutrient density
Very 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.
Sunflower Seed Kernel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sunflower Seed Kernel
To burn the 584 calories in 100 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.
Is Sunflower Seed Kernel 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 Kernel Contain Allergens?
No known major allergens
Which Diets Is Sunflower Seed Kernel 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 Kernel Fat Profile
SATURATED
4.5g
MONOUNSATURATED
18.5g
POLYUNSATURATED
23.1g
Omega 6:3 ratio 330:1
Above the ideal 4:1 (330:1).
Compare Sunflower Seed Kernel
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Frequently Asked Questions About Sunflower Seed Kernel
Are sunflower seed kernels healthy?
Yes, sunflower seed kernels can be a nutritious addition to meals: they provide unsaturated fats, protein, fibre and several micronutrients. Add them to foods such as oats or salads, and keep portions modest because they are energy-dense.
Can you eat sunflower seed kernels raw?
Yes, sunflower seed kernels can be eaten raw; they do not need to be roasted first. Stir them into cereal, yoghurt or salads, and discard any kernels that smell musty, look mouldy or seem damp.
How do you roast sunflower seed kernels?
Toast sunflower seed kernels in a dry pan over low to medium heat, stirring often so they brown evenly. Take them off the heat as soon as they smell nutty; the hot pan can keep cooking them and make them bitter.
How should sunflower seed kernels be stored?
Keep sunflower seed kernels in an airtight container in a cool, dark, dry place. Their oils can turn rancid faster with heat and light, so refrigerate the sealed container if your kitchen is warm or you will store them for a while.
Do sunflower seed kernels go rancid?
Yes, sunflower seed kernels can go rancid because they contain oil. A sharp, paint-like or stale smell, or a distinctly bitter taste, is a reason to discard them rather than try to disguise the flavour by roasting or mixing them into food.
Can you freeze sunflower seed kernels?
Yes, sunflower seed kernels freeze well when sealed in an airtight, freezer-safe container. Separate the amount you expect to use so you do not repeatedly thaw and refreeze the whole batch; let them return to room temperature before adding them to recipes.
Can you make sunflower butter from sunflower seed kernels?
Yes, blend roasted sunflower seed kernels in a food processor until their oils release and the mixture becomes smooth. Stop to scrape down the sides as needed; add a little neutral oil only if the mixture remains too thick to blend.
Can sunflower seed kernels replace pine nuts in pesto?
Yes, sunflower seed kernels work as a more affordable substitute for pine nuts in pesto. Toast them first for a deeper flavour, then blend them with the other ingredients; the pesto may taste earthier and have a slightly different texture.
Do sunflower seed kernels need to be soaked?
No, sunflower seed kernels do not need soaking before you eat or cook them. Soaking can soften them for blending into sauces or spreads, but drain and dry them promptly if you are not using them straight away.
Can sunflower seed kernels cause constipation?
They are not a common cause of constipation; their fibre may support regular bowel movements. Eating a large amount suddenly, especially without enough fluids, can cause digestive discomfort, so increase fibre gradually and drink water.
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Nutrition data compiled from USDA FoodData Central and scientific sources.