Seeds, sunflower seed kernels, dried
Whole food · Nut and Seed Products
Photo: Wikipedia
Sunflower seed kernels are the tender, nutty hearts of the sunflower seed, stripped of their black-and-white striped shells. They offer a satisfying crunch with a mild, slightly buttery flavor that intensifies when toasted. Nutritionally, they are a powerhouse of healthy fats and plant-based protein, providing over 51 grams of fat and 20 grams of protein per 100 grams.
Calorie split: 13% protein · 13% carbs · 74% fat
↓ Full nutrition💚 Why it's loved
People love them for their satisfying crunch and versatile, mild nuttiness that enhances both sweet and savory dishes. They are a beloved, portable snack and a staple ingredient in everything from breads to trail mixes across many cultures.
⚠️ Watch-outs & how to enjoy it better
The high calorie and fat density (584 kcal per 100g) means overconsumption can lead to excess calorie intake. They are a common allergen, and some may be roasted in high-sodium oils. To manage, practice strict portion control (a small handful is ample), choose raw or dry-roasted unsalted versions, and pair them with fiber-rich foods like fruits or vegetables.
Key benefits
- Excellent source of vitamin E, a potent antioxidant.
- Rich in magnesium, which supports muscle and nerve function.
- High in healthy polyunsaturated and monounsaturated fats.
- Good source of selenium, important for thyroid health.
- Provides dietary fiber for digestive health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The sunflower is one of the only major food crops native to North America, domesticated by Native Americans around 3000 BCE.
Full nutrition (USDA data · scales with serving)
| Water | 4.7 g |
| Energy | 584 kcal |
| Energy | 2445 kj |
| Protein | 20.8 g |
| Total lipid (fat) | 51.5 g |
| Ash | 3.0 g |
| Carbohydrate, by difference | 20.0 g |
| Fiber, total dietary | 8.6 g |
| Total Sugars | 2.6 g |
| Sucrose | 2.5 g |
| Calcium, Ca | 78.0 mg |
| Iron, Fe | 5.3 mg |
| Magnesium, Mg | 325 mg |
| Phosphorus, P | 660 mg |
| Potassium, K | 645 mg |
| Sodium, Na | 9.0 mg |
| Zinc, Zn | 5.0 mg |
| Copper, Cu | 1.8 mg |
| Manganese, Mn | 1.9 mg |
| Selenium, Se | 53.0 ug |
| Vitamin C, total ascorbic acid | 1.4 mg |
| Thiamin | 1.5 mg |
| Riboflavin | 0.35 mg |
| Niacin | 8.3 mg |
| Pantothenic acid | 1.1 mg |
| Vitamin B-6 | 1.3 mg |
| Folate, total | 227 ug |
| Folic acid | 0.00 ug |
| Folate, food | 227 ug |
| Folate, DFE | 227 ug |
| Choline, total | 55.1 mg |
| Betaine | 35.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 30.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 50.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 35.2 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 1.2 mg |
| Tocopherol, gamma | 0.37 mg |
| Tocopherol, delta | 0.02 mg |
| Tocotrienol, beta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.03 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 2.2 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 1.7 g |
| SFA 20:0 | 0.12 g |
| SFA 22:0 | 0.32 g |
| SFA 24:0 | 0.07 g |
| Fatty acids, total monounsaturated | 18.5 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.02 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 18.4 g |
| MUFA 20:1 | 0.09 g |
| MUFA 22:1 | 0.03 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 23.1 g |
| PUFA 18:2 | 23.1 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.01 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 21:5 | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 534 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.35 g |
| Threonine | 0.93 g |
| Isoleucine | 1.1 g |
| Leucine | 1.7 g |
| Lysine | 0.94 g |
| Methionine | 0.49 g |
| Cystine | 0.45 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 0.67 g |
| Valine | 1.3 g |
| Arginine | 2.4 g |
| Histidine | 0.63 g |
| Alanine | 1.1 g |
| Aspartic acid | 2.4 g |
| Glutamic acid | 5.6 g |
| Glycine | 1.5 g |
| Proline | 1.2 g |
| Serine | 1.1 g |
FAQ
What's the difference between sunflower seeds and sunflower seed kernels?
Sunflower seeds typically refer to the whole seed with the inedible black-and-white striped shell. Kernels are the inner, edible part (the 'meat') after the shell has been removed.
Why do some sunflower kernels turn green?
The green color comes from chlorogenic acid, a natural antioxidant that reacts with baking soda or baking powder. It's harmless and doesn't affect taste or safety.
How should I store sunflower seed kernels to keep them fresh?
Store them in an airtight container in a cool, dark place for up to 3 months, or in the refrigerator or freezer for up to a year to prevent the oils from going rancid.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 5.84 kcal/g · 14% calories from protein · 8.6 g fiber · 2.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.