Know what’s on your plate
Sunflower seed kernels
Calories & nutrition facts
toasted, without salt
Nutrition facts
Per 100 g% DV- Calories 619 kcal —
- Protein 17 g 34%
- Carbohydrate 9.1 g 3%
- Fat 57 g 73%
- Saturated fat 6 g 30%
- Fibre 12 g 41%
- Sodium 3 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 1.4 mg 2%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.33 mg 27%
- Riboflavin (B2) 0.29 mg 22%
- Niacin (B3) 4.2 mg 26%
- Pantothenic acid (B5) 7.1 mg 141%
- Vitamin B6 0.81 mg 47%
- Folate (B9) 238 µg 60%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 57 mg 4%
- Iron 6.8 mg 38%
- Magnesium 129 mg 31%
- Phosphorus 1158 mg 93%
- Potassium 491 mg 10%
- Zinc 5.3 mg 48%
- Copper 1.8 mg 204%
- Manganese 2.1 mg 92%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 619 | 17 g | 9.1 g | 57 g |
| 1 × cup | 134 g | 829 | 23 g | 12 g | 76 g |
| 1 × oz | 28.4 g | 175 | 4.9 g | 2.6 g | 16 g |
| 2 × cup | 268 g | 1659 | 46 g | 24 g | 152 g |
| ½ × cup | 67 g | 415 | 12 g | 6.1 g | 38 g |
| 3 × cup | 402 g | 2488 | 69 g | 37 g | 228 g |
| 4 × cup | 536 g | 3318 | 92 g | 49 g | 304 g |
Similar foods
- Sunflower seeds576 kcal / 100 g
- Sesame seed kernelstoasted, without salt added, decorticated567 kcal / 100 g
- Roasted pumpkin and squash seed kernelswithout salt574 kcal / 100 g
- Pumpkin seedswhole, roasted, without oil, without salt427 kcal / 100 g
- Sunflower seed butter617 kcal / 100 g
- Watermelon seed kernelsdried557 kcal / 100 g
- Roasted whole pumpkin and squash seedswithout salt446 kcal / 100 g
- Dried pumpkin and squash seed kernels559 kcal / 100 g
- Dried safflower seed kernels517 kcal / 100 g
- Peanutskernels, roasted without salt622 kcal / 100 g
Questions about Sunflower seed kernels
How do you roast sunflower seed kernels?
Spread them in a single layer on a baking tray and roast at 160 °C for about 8–10 minutes, stirring once, until fragrant and lightly golden. They can turn bitter if they get too dark, so keep an eye on them.
How should you store sunflower seed kernels?
Keep them in an airtight container in a cool, dark cupboard. For longer storage, refrigerate or freeze them; thaw frozen kernels before using, and discard any that smell stale or paint-like.
What can you add sunflower seed kernels to?
Scatter them over salads, porridge, yoghurt or soup, or mix them into bread dough, muesli and flapjacks. Toasting them first brings out a nuttier flavour, especially in salads and soups.
Can you make sunflower seed butter from the kernels?
Yes. Blend the kernels in a food processor, scraping down the sides as needed; they first become crumbly, then turn into a smooth paste after several minutes. Add a little oil only if the mixture needs help blending.
Can you eat sunflower seed kernels raw?
Yes: shelled kernels are commonly eaten raw, or you can toast them for a deeper flavour. If you buy salted kernels, taste them before adding extra salt to a recipe.
What can you use instead of sunflower seed kernels?
Pumpkin seed kernels work well as a crunchy topping or in bread and muesli; sesame seed kernels are a better swap when you want smaller seeds with a more pronounced toasted flavour. Their taste and texture differ, so the result will not be identical.
Are sunflower seed kernels the same as sunflower seeds?
Kernels are the edible inner seeds with the hard outer husk removed. Whole sunflower seeds still have their shells, which you crack open and discard rather than eating.
Source: USDA FoodData Central 170154 · per 100 g · carbohydrate per EU label, fibre excluded
