| Nutrient (per 100 g) | Seeds, sunflower seed kernels, dried | Nuts, walnuts, black |
|---|---|---|
| Calories | 584 kcal | 619 kcal |
| Protein | 20.8 g | 24.1 g |
| Carbohydrates | 20 g | 9.6 g |
| Fat | 51.5 g | 59.3 g |
| Fibre | 8.6 g | 6.8 g |
| Sugar | 2.6 g | 1.1 g |
| Sodium | 9 mg | 2 mg |
All values per 100 g. Source: USDA FoodData Central.
Seeds, sunflower seed kernels, dried provides 584 kcal per 100 g, with 20.8 g of protein, 20 g of carbohydrates and 51.5 g of fat. 1 cup of Seeds, sunflower seed kernels, dried (46 g) provides about 269 kcal.
A fast summary built from the current nutrition profile per 100g.
| Nutrient | Amount per 100 g |
|---|---|
| Calories | 584 kcal |
| Protein | 20.8 g |
| Carbohydrates | 20 g |
| Fat | 51.5 g |
| Fiber | 8.6 g |
| Sugar | 2.6 g |
| Sodium | 9 mg |
USDA data · USDA FoodData Central
| Portion | Weight | Calories |
|---|---|---|
| 1 cup | 46 g | 269 kcal |
| 100 g | 100 g | 584 kcal |
Portion weights: USDA FoodData Central
All values are computed from the per-100 g nutrition data (source: USDA).
Sunflower seed kernels are the edible seeds of the sunflower plant, which is native to North America and has been cultivated for thousands of years. These seeds are rich in nutrients and can be consumed raw, roasted, or as an ingredient in various dishes. Sunflower seeds are popular for their nutty flavor and crunchy texture, making them a favorite snack among health enthusiasts. They are often used in salads, granola bars, and baked goods, adding both taste and nutritional value to meals. Nutritionally, sunflower seed kernels are a powerhouse of essential nutrients. They provide a significant amount of healthy fats, particularly polyunsaturated fats, and are a good source of protein, vitamins, and minerals. With approximately 584 calories per 100 grams, they also contain 20.80g of protein, 20.00g of carbohydrates, and 51.50g of fat. Rich in vitamin E, magnesium, and selenium, sunflower seeds offer numerous health benefits, including supporting heart health, enhancing skin health, and contributing to overall wellness.
Seeds, sunflower seed kernels, dried contain approximately 584 calories per 100 grams, making them a calorie-dense food that provides a good source of energy.
Yes, sunflower seed kernels are healthy due to their high content of healthy fats, protein, fiber, and essential vitamins and minerals, which contribute to overall health.
Store sunflower seed kernels in an airtight container in a cool, dark place for optimal freshness. They can also be refrigerated for longer shelf life.
Eating sunflower seed kernels can provide numerous health benefits including heart health support, antioxidant protection, improved skin health, and enhanced immune function.
A recommended serving size is about 30 grams (1/4 cup), which can be consumed 2-3 times per week as part of a balanced diet.
1 cup of Seeds, sunflower seed kernels, dried (46 g) has about 269 kcal — 9.6 g protein, 9.2 g carbohydrates and 23.7 g fat (calculated from the USDA values per 100 g).