Seeds, sunflower seed kernels, dry roasted, without salt
Whole food · Nut and Seed Products
Photo: Wikipedia
These are the hulled, dry-roasted kernels of the sunflower seed, offering a satisfyingly crunchy, nutty, and slightly buttery flavor without any added salt. Nutritionally, they are a powerhouse, delivering an impressive amount of healthy fats and plant-based protein in every handful, along with a notable dose of fiber.
Calorie split: 12% protein · 15% carbs · 72% fat
↓ Full nutrition💚 Why it's loved
People adore their rich, toasty flavor and addictive crunch, which makes them a perfect standalone snack or a versatile topping that adds texture and depth to both sweet and savory dishes.
⚠️ Watch-outs & how to enjoy it better
Their high calorie and fat content means portion control is key for those monitoring energy intake. As a common allergen, they must be avoided by individuals with seed allergies. To enjoy mindfully, measure out a single serving (about a handful) and pair them with lower-calorie, high-fiber foods like fresh fruit or raw vegetables to increase satiety.
Key benefits
- Excellent source of vitamin E, a potent antioxidant.
- Rich in magnesium, supporting muscle and nerve function.
- High in selenium, which contributes to thyroid health.
- Provides a complete amino acid profile when combined with grains.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Sunflower seeds are not true seeds but are actually achenes, a type of dry fruit where the seed is enclosed in a hard shell.
Full nutrition (USDA data · scales with serving)
| Water | 1.2 g |
| Energy | 582 kcal |
| Energy | 2435 kj |
| Protein | 19.3 g |
| Total lipid (fat) | 49.8 g |
| Ash | 5.6 g |
| Carbohydrate, by difference | 24.1 g |
| Fiber, total dietary | 11.1 g |
| Total Sugars | 2.7 g |
| Calcium, Ca | 70.0 mg |
| Iron, Fe | 3.8 mg |
| Magnesium, Mg | 129 mg |
| Phosphorus, P | 1155 mg |
| Potassium, K | 850 mg |
| Sodium, Na | 3.0 mg |
| Zinc, Zn | 5.3 mg |
| Copper, Cu | 1.8 mg |
| Manganese, Mn | 2.1 mg |
| Selenium, Se | 79.3 ug |
| Vitamin C, total ascorbic acid | 1.4 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.25 mg |
| Niacin | 7.0 mg |
| Pantothenic acid | 7.0 mg |
| Vitamin B-6 | 0.80 mg |
| Folate, total | 237 ug |
| Folic acid | 0.00 ug |
| Folate, food | 237 ug |
| Folate, DFE | 237 ug |
| Choline, total | 55.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 5.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 9.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 26.1 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 1.2 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.24 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.2 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 | 0.05 g |
| SFA 16:0 | 2.8 g |
| SFA 18:0 | 2.2 g |
| Fatty acids, total monounsaturated | 9.5 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 9.4 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 32.9 g |
| PUFA 18:2 | 32.8 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 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 |
Amino acid profile (per 100g)
| Tryptophan | 0.29 g |
| Threonine | 0.79 g |
| Isoleucine | 0.97 g |
| Leucine | 1.4 g |
| Lysine | 0.80 g |
| Methionine | 0.42 g |
| Cystine | 0.38 g |
| Phenylalanine | 0.99 g |
| Tyrosine | 0.56 g |
| Valine | 1.1 g |
| Arginine | 2.0 g |
| Histidine | 0.54 g |
| Alanine | 0.95 g |
| Aspartic acid | 2.1 g |
| Glutamic acid | 4.7 g |
| Glycine | 1.2 g |
| Proline | 1.0 g |
| Serine | 0.91 g |
FAQ
Are dry-roasted sunflower seeds healthy?
Yes, they are a nutrient-dense food rich in healthy fats, protein, fiber, and essential minerals like magnesium and selenium. The dry-roasting process adds flavor without extra oil, making them a healthy snack in moderation.
Why are they sold without salt?
Unsalted versions are popular for those monitoring sodium intake for health reasons. They also provide a blank canvas, allowing the natural nutty flavor to shine and giving you control over seasoning in recipes.
How should I store them to keep them fresh?
Due to their high oil content, they can go rancid. Store them in an airtight container in a cool, dark place for short-term use, or in the refrigerator or freezer for longer shelf life (up to 6 months).
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 5.82 kcal/g · 13% calories from protein · 11.1 g fiber · 2.7 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: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.