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Unsalted black sunflower seed kernels Calories
Rich in vitamin E, healthy fats, and magnesium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Unsalted black 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.
Unsalted black 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%
Unsalted black 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 Unsalted black sunflower seed kernels?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 175 kcal |
| 1 tablespoon (whole) | 9 g | 53 kcal |
| 2 tablespoon (double) | 18 g | 105 kcal |
| 1 ounce (whole) | 28 g | 164 kcal |
| 1 pack (mini) | 40 g | 234 kcal |
| 1 serving (large) | 45 g | 263 kcal |
| 1 piece (small) | 50 g | 292 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 Unsalted black sunflower seed kernels
How do you use unsalted black sunflower seed kernels?
Unsalted black sunflower seed kernels can be eaten as a snack or added to salads, porridge, yogurt, and bread dough. Toasted kernels also make a crunchy topping for soups or roasted vegetables; add them near serving time to keep their texture.
Can you eat unsalted black sunflower seed kernels raw?
Yes, unsalted black sunflower seed kernels can be eaten raw, without shelling or cooking. They work well straight from the package in trail mix or as a topping; store the opened package sealed so the kernels do not pick up moisture or odors.
How do you toast unsalted black sunflower seed kernels?
Toast unsalted black sunflower seed kernels in a dry skillet over low to medium heat, stirring frequently. Remove them as soon as they smell nutty and begin to color, since their natural oils can make them scorch quickly.
Do unsalted black sunflower seed kernels need to be washed?
No, packaged unsalted black sunflower seed kernels generally do not need washing before eating. Rinsing can leave them damp and shorten their crispness, so use them straight from the package unless the producer specifically says otherwise.
How should you store unsalted black sunflower seed kernels after opening?
Keep unsalted black sunflower seed kernels in an airtight container away from heat, light, and humidity. Their oils can turn rancid, so refrigerate them if you will not use them soon; discard them if they develop a stale or paint-like smell.
Can you freeze unsalted black sunflower seed kernels?
Yes, unsalted black sunflower seed kernels freeze well in a tightly sealed, moisture-proof container. Let the closed container warm to room temperature before opening it, which helps prevent condensation from making the kernels damp.
How much unsalted black sunflower seed kernels should you eat a day?
A small handful—about 30 grams—is a practical serving of unsalted black sunflower seed kernels. They are easy to keep nibbling, so portioning them into a bowl rather than eating from a large bag can help avoid unintentionally having several servings.
Do unsalted black sunflower seed kernels help with weight loss?
Unsalted black sunflower seed kernels can fit into a weight-loss eating plan, but they are energy-dense and a large handful adds up quickly. Their fiber and fat may make a measured portion satisfying; use them as a topping or snack rather than eating freely from the bag.
Can unsalted black sunflower seed kernels cause digestive problems?
Yes, a large serving of unsalted black sunflower seed kernels may cause bloating or discomfort, particularly if you are not used to eating much fiber. Start with a modest amount and drink fluids; chewing them well may also make them easier to eat.
Are unsalted black sunflower seed kernels the same as birdseed sunflower kernels?
Not necessarily. Unsalted black sunflower seed kernels are the shelled edible part sold for people, while birdseed may be whole, untreated seed and is not packaged to the same food standards. Choose kernels explicitly sold for human consumption.
Unsalted black sunflower seed kernels Vitamins & Minerals
Vitamins
Vitamin E
10.55mg · 70% DV
Biotin
19.8µg · 66% DV
B1
0.44mg · 37% 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
Unsalted black sunflower seed kernels Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unsalted black 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 Unsalted black sunflower seed kernels?
Unsalted black sunflower seed kernels are the shelled seeds of the sunflower, with no added salt. They have a mild, nutty flavour and a firm bite; depending on how they are prepared, they can also be lightly toasted for extra crunch. Eat them by the handful as a snack, or scatter them over salads, porridge and yoghurt. They are also useful in bread, baking and homemade seed mixes.
These kernels provide protein, fibre, vitamin E and magnesium, and are rich in fats, so a modest handful can make a satisfying addition to a snack or meal. Because they are unsalted, you can season them to taste or keep the salt level in a recipe under control. Toast a small batch in a dry pan and let it cool before adding it to soups or salads.
How Nutritious Is Unsalted black 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 Unsalted black 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 Unsalted black sunflower seed kernels Contain Allergens?
No known major allergens
Which Diets Is Unsalted black 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
Unsalted black 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.