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Sunflower seed kernels (dry roasted, unsalted)
Nuts, Seeds & Legumes

Sunflower seed kernels (dry roasted, unsalted) nutrition facts

Per 1 tbsp · 8.8 g

Calories
51
3%
of a 2,000 cal day
  • Protein
    1.7g
    12% of calories
  • Carbs
    2.1g
    15% of calories
  • Fat
    4.4g
    72% of calories
Portion
  • ✓ Low saturated fat
  • ✓ Sodium free
  • ✓ Sugar free
  • ✓ Cholesterol free

At a glance

One serving of Sunflower seed kernels (dry roasted, unsalted) (1 tbsp, 8.8 g) has 51 calories, with 1.7 g of protein, 2.1 g of carbohydrates and 4.4 g of fat. Most of its energy comes from fat (72% of calories).

Per 100 g
578cal
high energy density
Protein per 100 cal
3.3g
Net carbs
1g
carbs minus fiber
Fiber
1g
0.2 g sugar

High in

20%+ of the daily value

Nothing notable

Good source of

10–19% of the daily value

  • Vitamin E15%
  • Pantothenic acid12%
  • Phosphorus14%
  • Copper18%
  • Selenium13%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 tbsp (8.8 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0 μg
0%
Vitamin C0.1 mg
0%
Vitamin D0 μg
0%
Vitamin E2 mg
15%
Vitamin K0.2 μg
0%
Thiamine0 mg
1%
Riboflavin (B2)0 mg
2%
Niacin1 mg
4%
Vitamin B60.1 mg
5%
Folate (B9)21 μg
5%
Vitamin B120 μg
0%
Pantothenic acid1 mg
12%
Choline5 mg
1%

Minerals

NutrientAmount% Daily Value
Calcium6 mg
1%
Iron0.3 mg
4%
Potassium74 mg
2%
Magnesium11 mg
3%
Phosphorus101 mg
14%
Zinc0.5 mg
4%
Copper0.2 mg
18%
Manganese0.2 mg
8%
Selenium7 μg
13%
Full breakdown · 31 more nutrients
NutrientAmount% Daily Value
Alanine0.1 g—
Alpha carotene0 μg—
Arginine0.2 g—
Aspartic acid0.2 g—
Beta carotene0.4 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Glutamic acid0.4 g—
Glycine0.1 g—
Histidine0 g—
Isoleucine0.1 g—
Leucine0.1 g—
Lycopene0 μg—
Lysine0.1 g—
Methionine0 g—
Monounsaturated fats1 g—
Phenylalanine0.1 g—
Polyunsaturated fats3 g—
Proline0.1 g—
Retinol0 μg—
Serine0.1 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0 g—
Valine0.1 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 51 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 10min
    Walking (3.5 mph)
  • 6min
    Cycling (moderate)
  • 4min
    Running (6 mph)
  • 7min
    Swimming laps

Common questions

How many calories are in Sunflower seed kernels (dry roasted, unsalted)?

One serving of Sunflower seed kernels (dry roasted, unsalted) (1 tbsp) has 51 calories, which works out to 578 calories per 100 g. That is about 2.5% of a 2,000-calorie day.

Are Sunflower seed kernels (dry roasted, unsalted) high in protein?

Not especially. It has 1.7 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Sunflower seed kernels (dry roasted, unsalted) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 1 g of net carbs and 15% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Sunflower seed kernels (dry roasted, unsalted)?

0.3 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Sunflower seed kernels (dry roasted, unsalted)?

0.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Recipes with sunflower seed kernels

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