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 20 (low), so it raises blood sugar slowly.

What is Sunflower seed kernels?

Sunflower seed kernels are the edible inner part of sunflower seeds, with the hard outer shells removed. They can be eaten raw or toasted, sprinkled over salads and porridge, or mixed into bread, granola and other baked goods. Their flavour is mild and nutty, with a tender bite when raw and a deeper, crunchier character after toasting. They are widely used as a snack and as a topping in many cuisines. Rich in vitamin E and fats, they also provide protein and fibre, making a small handful a substantial addition to a meal. Choose unsalted kernels if you want more control over the salt in a dish.

Sunflower seed kernels 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 kernels Vitamins & Minerals

Vitamins

Vitamin E

35.17mg · 234% DV

Biotin

66µg · 220% DV

1.48mg · 123% DV

1.35mg · 79% DV

Minerals

Copper

2mg · 222% DV

Selenium

53µg · 96% DV

Phosphorus

660mg · 94% DV

Manganese

2mg · 87% DV

How Nutritious Is Sunflower seed kernels?

Nutrient density

High

78/ 100

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

60/ 100

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 kernels Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Sunflower seed kernels

To burn the 584 calories in 100 g:

🚶

144min

Walking (5 km/h)

🏃

60min

Running (8 km/h)

🚴

79min

Cycling

🏊

68min

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 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

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

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

4.46g

MONOUNSATURATED

18.53g

POLYUNSATURATED

23.14g

⚖️

Omega 6:3 ratio 330:1

Above the ideal 4:1 (330:1).

Compare Sunflower seed kernels

🌻vs🥜

Sunflower seed kernels vs Peanuts17 kcal more per 100 g

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Sunflower seed kernels vs Walnut70 kcal fewer per 100 g

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Sunflower seed kernels vs Almond5 kcal more per 100 g

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Sunflower seed kernels vs Sunflower seedsSame calories per 100 g

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Foods Similar to Sunflower seed kernels

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Sunflower seed kernels

Are sunflower seed kernels the same as sunflower seeds?

Sunflower seed kernels are the edible inner part of sunflower seeds, with the hard outer hull removed. They are ready to eat or add to recipes without shelling, unlike whole sunflower seeds sold in their hulls.

Can you eat sunflower seed kernels raw?

Yes, sunflower seed kernels can be eaten raw. Choose fresh kernels and add them to cereal, yogurt or salads; discard any that smell rancid or taste bitter, since their natural oils can go stale.

How do you toast sunflower seed kernels?

Toast sunflower seed kernels in a dry skillet over medium-low heat, stirring often until lightly golden and fragrant. Take them off the heat promptly, because the residual heat can keep browning them after cooking.

How should you store sunflower seed kernels?

Keep sunflower seed kernels in an airtight container away from heat, light and moisture. Their oils can turn rancid over time, so refrigerating them is a good choice if you want to keep them fresh longer.

Should sunflower seed kernels be soaked before eating?

No, sunflower seed kernels do not need soaking before you eat them. Soaking softens their texture, so do it only if a recipe calls for it, and dry them thoroughly before storing or roasting.

Can sunflower seed kernels be frozen?

Yes, sunflower seed kernels freeze well when sealed in an airtight freezer-safe container. Take out only what you need, and use thawed kernels soon rather than freezing them again.

How can you use sunflower seed kernels in salads?

Scatter sunflower seed kernels over salads just before serving for a crunchy topping. Toasting them first brings out a nuttier flavor; add them at the end so dressing does not soften them.

Can you make sunflower seed butter from sunflower seed kernels?

Yes, blend sunflower seed kernels in a food processor until they release their oils and become creamy. Toasting them first can help the mixture blend more smoothly; pause to scrape down the sides as needed.

Do sunflower seed kernels affect blood sugar?

Sunflower seed kernels contain carbohydrates along with fat and fiber, so they are not the same as a sugary snack. If you have diabetes, consider the portion within your meal and follow the eating plan set with your care team.

Can sunflower seed kernels help with weight loss?

Sunflower seed kernels can make a snack more filling because they provide fat, protein and fiber, but they are energy-dense. A measured portion can fit into a weight-loss eating pattern; eating them freely can add up quickly.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026