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

Sunflower seed kernels (oil roasted, unsalted) nutrition facts

Per 1 cup · 135 g

Calories
799
40%
of a 2,000 cal day
  • Protein
    27g
    13% of calories
  • Carbs
    31g
    14% of calories
  • Fat
    69g
    73% of calories
Portion
  • ✓ Sodium free
  • ✓ Cholesterol free

At a glance

One serving of Sunflower seed kernels (oil roasted, unsalted) (1 cup, 135 g) has 799 calories, with 27 g of protein, 31 g of carbohydrates and 69 g of fat. Most of its energy comes from fat (73% of calories). It is high in protein (54% DV), dietary fiber (51% DV) and Vitamin E (327% DV). Keep an eye on saturated fat, which provides 48% of the daily value.

Per 100 g
592cal
high energy density
Protein per 100 cal
3.4g
Net carbs
17g
carbs minus fiber
Fiber
14g
4.2 g sugar

High in

20%+ of the daily value

  • Protein54%
  • Dietary fiber51%
  • Vitamin E327%
  • Thiamine36%
  • Riboflavin (B2)29%
  • Niacin35%

Good source of

10–19% of the daily value

  • Choline14%
  • Calcium12%
  • Potassium14%

Watch

20%+ of the daily value

  • Saturated fat48%

Vitamins & minerals

Amounts for 1 cup (135 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0 μg
0%
Vitamin C1 mg
2%
Vitamin D0 μg
0%
Vitamin E49 mg
327%
Vitamin K4 μg
3%
Thiamine0.4 mg
36%
Riboflavin (B2)0.4 mg
29%
Niacin6 mg
35%
Vitamin B61 mg
82%
Folate (B9)316 μg
79%
Vitamin B120 μg
0%
Pantothenic acid9 mg
187%
Choline74 mg
14%

Minerals

NutrientAmount% Daily Value
Calcium117 mg
12%
Iron6 mg
72%
Potassium652 mg
14%
Magnesium171 mg
41%
Phosphorus1,538 mg
220%
Zinc7 mg
64%
Copper2 mg
271%
Manganese3 mg
122%
Selenium106 μg
192%
Full breakdown · 37 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene0 μg—
Arginine3 g—
Aspartic acid3 g—
Beta carotene7 μg—
Caffeine0 mg—
Cystine1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fructose0 g—
Glucose1 g—
Glutamic acid7 g—
Glycine2 g—
Histidine1 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats11 g—
Phenylalanine1 g—
Polyunsaturated fats46 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Sucrose3 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 646 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine2 g—

How it compares

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

Similar foods

Burning 799 calories

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

  • 152min
    Walking (3.5 mph)
  • 96min
    Cycling (moderate)
  • 67min
    Running (6 mph)
  • 112min
    Swimming laps

Common questions

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

One serving of Sunflower seed kernels (oil roasted, unsalted) (1 cup) has 799 calories, which works out to 592 calories per 100 g. That is about 40% of a 2,000-calorie day.

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

It provides a solid 27 g of protein per serving (54% of the 50 g daily value), but protein supplies only 13% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

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

It is hard to fit into a strict keto diet. One serving has 17 g of net carbs and 14% 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 (oil roasted, unsalted)?

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

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

4.2 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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