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Sunflower seed kernels (toasted, unsalted)
Nuts, Seeds & Legumes

Sunflower seed kernels (toasted, unsalted) nutrition facts

Per 1 cup · 134 g

Calories
830
42%
of a 2,000 cal day
  • Protein
    23g
    10% of calories
  • Carbs
    28g
    12% of calories
  • Fat
    76g
    77% of calories
Portion
  • ✓ Sodium free
  • ✓ Cholesterol free

At a glance

One serving of Sunflower seed kernels (toasted, unsalted) (1 cup, 134 g) has 830 calories, with 23 g of protein, 28 g of carbohydrates and 76 g of fat. Most of its energy comes from fat (77% of calories). It is high in protein (46% DV), dietary fiber (55% DV) and thiamine (36% DV). Keep an eye on saturated fat, which provides 40% of the daily value.

Per 100 g
619cal
high energy density
Protein per 100 cal
2.8g
Net carbs
12g
carbs minus fiber
Fiber
15g

High in

20%+ of the daily value

  • Protein46%
  • Dietary fiber55%
  • Thiamine36%
  • Riboflavin (B2)29%
  • Niacin35%
  • Vitamin B683%

Good source of

10–19% of the daily value

  • Potassium14%

Watch

20%+ of the daily value

  • Saturated fat40%

Vitamins & minerals

Amounts for 1 cup (134 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0 μg
0%
Vitamin C2 mg
2%
Vitamin D0 μg
0%
Thiamine0.4 mg
36%
Riboflavin (B2)0.4 mg
29%
Niacin6 mg
35%
Vitamin B61 mg
83%
Folate (B9)319 μg
80%
Vitamin B120 μg
0%
Pantothenic acid9 mg
189%

Minerals

NutrientAmount% Daily Value
Calcium76 mg
8%
Iron9 mg
114%
Potassium658 mg
14%
Magnesium173 mg
41%
Phosphorus1,552 mg
222%
Zinc7 mg
65%
Copper2 mg
273%
Manganese3 mg
123%
Full breakdown · 23 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Arginine2 g—
Aspartic acid2 g—
Cystine0.5 g—
Glutamic acid6 g—
Glycine1 g—
Histidine1 g—
Isoleucine1 g—
Leucine2 g—
Lysine1 g—
Methionine1 g—
Monounsaturated fats15 g—
Phenylalanine1 g—
Polyunsaturated fats50 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine1 g—

How it compares

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

Similar foods

Burning 830 calories

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

  • 157min
    Walking (3.5 mph)
  • 100min
    Cycling (moderate)
  • 69min
    Running (6 mph)
  • 117min
    Swimming laps

Common questions

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

One serving of Sunflower seed kernels (toasted, unsalted) (1 cup) has 830 calories, which works out to 619 calories per 100 g. That is about 42% of a 2,000-calorie day.

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

It provides a solid 23 g of protein per serving (46% of the 50 g daily value), but protein supplies only 10% 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 (toasted, unsalted) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 12% 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 (toasted, unsalted)?

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

Recipes with sunflower seed kernels

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