sunflower seed, kernel Nutrition Facts
584 calories per 100g serving
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Sunflower seed kernels pack 584 calories per 100g with 21g protein, 51g fat (mostly polyunsaturated), and 20g carbs. They are an excellent source of vitamin E (providing over 100% daily value), selenium, magnesium, and phosphorus.
Protein
18.9g
13% of calories
Carbs
24.5g
17% of calories
Fat
48.4g
75% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 584 kcal |
| Protein | 18.9g |
| Total Carbohydrates | 24.5g |
| Total Fat | 48.4g |
| Dietary Fiber | 7.22g |
| Sodium | 0mg |
| Potassium | 657mg |
| Calcium | 116mg |
| Iron | 4.37mg |
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Weight Loss
Calorie-dense, so measure portions carefully — 30g (a small handful) provides 175 calories. That said, the protein, fiber, and healthy fats make them very satiating as a snack.
Muscle Gain
A high-calorie, high-protein snack perfect for bulking. Mix 50g into oatmeal or yogurt for an easy 290 extra calories and 10g protein.
Maintenance
Keep a bag at your desk for a nutrient-dense snack. A 30g portion gives you vitamin E, magnesium, and healthy fats to keep energy steady between meals.
Meal Ideas with sunflower seed, kernel
Did you know?
A single sunflower head can contain up to 2,000 seeds arranged in a perfect spiral pattern that follows the Fibonacci sequence. Sunflowers also track the sun across the sky when young — a behavior called heliotropism.
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Take the free quizCommon Questions About sunflower seed, kernel
How many calories are in sunflower seed, kernel?
sunflower seed, kernel contains 584 calories per 100g serving. It provides 18.9g of protein, 24.5g of carbs, and 48.4g of fat.
Is sunflower seed, kernel good for weight loss?
Calorie-dense, so measure portions carefully — 30g (a small handful) provides 175 calories. That said, the protein, fiber, and healthy fats make them very satiating as a snack.
What pairs well with sunflower seed, kernel?
Great pairings include: Spinach salad with sunflower seeds, chicken, and feta, Trail mix with sunflower seeds, almonds, and dark chocolate, Oatmeal with sunflower seeds, banana, and honey. These combinations provide a balanced mix of macronutrients.