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Hands holding sunflower seeds in a small net bag, perfect for snacking or planting.
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Seeds, sunflower seed, kernel

🔥 609 Calories
💪 18.9g Protein
⚡ 24.5g Carbohydrates
🥑 48.4g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Nuts & Seeds
Seeds, sunflower seed, kernel
Energy density
Dense
609 kcal per 100g
Macro energy profile
Fat-led
12% Protein · 16% Carbohydrates · 72% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in fiberVery high in vitamin EVery high in vitamin B1Very high in vitamin B3Very high in vitamin B6

Nutritional Information

609
kcal/100g
Protein
18.9g
Carbohydrates
24.5g
Fat
48.4g

About Seeds, sunflower seed, kernel

Sunflower seeds, specifically the kernel, are the edible seeds of the sunflower plant (Helianthus annuus). Native to the Americas, these seeds were cultivated by indigenous peoples long before European settlers arrived. Today, they are enjoyed worldwide for their nutty flavor and crunchy texture. Sunflower seeds are commonly consumed as snacks, used in baking, or incorporated into salads and granola mixes. Their versatility makes them a popular choice for both culinary and nutritional purposes.

Nutritionally, sunflower seeds are a powerhouse, offering an impressive composition that includes healthy fats, protein, and various vitamins and minerals. Each 100 grams of sunflower seeds contains approximately 609 calories, with 18.90 grams of protein, 24.50 grams of carbohydrates, and 48.40 grams of fat. Rich in vitamin E, magnesium, and selenium, they support various bodily functions, including immune health, cardiovascular health, and bone strength. Their high-fat content predominantly consists of unsaturated fats, making them a heart-healthy food choice when consumed in moderation.

Health Benefits

Rich in healthy fats which can support heart health.
High in protein, aiding muscle repair and growth.
Contains antioxidants like vitamin E, which can help protect cells from damage.
Good source of magnesium, important for muscle and nerve function.
May help reduce inflammation in the body.
Supports skin health due to its vitamin E content.
Contains fiber which aids in digestion and supports gut health.
Rich in selenium, which plays a key role in metabolism and thyroid function.
May help improve mood and reduce anxiety due to its tryptophan content.
Can enhance satiety, making it easier to manage weight.

Recommended Food Pairings

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Sunflower seeds and Greek yogurt - a protein-rich snack.
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Sunflower seeds and mixed greens - adds crunch and healthy fats to salads.
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Sunflower seeds and oatmeal - enhances fiber and nutrition in breakfast.
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Sunflower seeds and dark chocolate - a sweet and healthy treat.
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Sunflower seeds and fruit smoothies - boosts nutrient content and texture.

How to Consume

Serving size
30g, approximately 1/4 cup
Frequency
2-3 times per week
  • •Sprinkle on salads for added crunch and nutrients.
  • •Blend into smoothies for a protein boost.
  • •Use in baking, such as in bread or muffins.
  • •Roast lightly for enhanced flavor before consuming.
  • •Add to granola or snack mixes for healthy munching.

Selection & Storage

How to choose:

  • ✓Choose seeds that are whole and plump, avoiding broken or shriveled seeds.
  • ✓Look for seeds that are free from any mold or off odors.
  • ✓Select raw or lightly roasted seeds for maximum nutrients.
  • ✓Check the expiration date to ensure freshness.
Storage
Store in an airtight container in a cool, dark place, ideally at room temperature.
Shelf life
Up to 1 year when stored properly in a cool, dry place.

Warnings & Contraindications

  • ⚠️Individuals with sunflower seed allergies should avoid.
  • ⚠️Those on anticoagulant medications should consult a doctor due to high vitamin E content.
  • ⚠️Excessive consumption may lead to weight gain due to high calorie content.
  • ⚠️Roasted seeds can contain added salt, which should be monitored for sodium intake.

Frequently Asked Questions

How many calories does Seeds, sunflower seed, kernel have?

Sunflower seed kernels contain approximately 609 calories per 100 grams, making them a calorie-dense food. This high caloric value is primarily due to their significant fat content, which consists mainly of healthy unsaturated fats.

Is Seeds, sunflower seed, kernel healthy?

Yes, sunflower seed kernels are considered healthy due to their rich nutrient profile. They provide essential fatty acids, protein, vitamins, and minerals that support various bodily functions, including heart health, skin health, and immune response.

How should Seeds, sunflower seed, kernel be stored?

Store sunflower seed kernels in an airtight container in a cool and dark place to maintain their freshness. For longer shelf life, they can be refrigerated or frozen. Ensure they are kept away from moisture to prevent spoilage.

What are the benefits of eating Seeds, sunflower seed, kernel?

Eating sunflower seed kernels offers several health benefits, including high levels of antioxidants, heart-healthy fats, and essential nutrients like magnesium and selenium, which can support metabolic function and reduce inflammation.

How much Seeds, sunflower seed, kernel can I eat per day?

A recommended serving size of sunflower seed kernels is about 30 grams, or approximately 1/4 cup. This amount provides a good balance of nutrients while keeping calorie intake in check. Consuming them 2-3 times a week is advisable for optimal health benefits.

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