Seeds, sunflower seed kernels, oil roasted, with salt added
Whole food · Nut and Seed Products
Photo: Wikipedia
Oil-roasted sunflower kernels are a savory, crunchy snack with a deep, nutty flavor and a satisfying, slightly chewy texture. Each 100g packs a substantial 51g of healthy fats and over 20g of plant-based protein, making it a calorie-dense powerhouse. The added salt enhances its rich, toasty profile, creating an addictive bite.
Calorie split: 13% protein · 14% carbs · 73% fat
↓ Full nutrition💚 Why it's loved
People adore them for their satisfying crunch and deeply savory, umami-rich flavor that makes them an ideal snack. Their versatility shines in trail mixes, salads, and as a garnish, embedding them in casual snacking and culinary traditions worldwide.
⚠️ Watch-outs & how to enjoy it better
The high sodium content can contribute to water retention and is a concern for those monitoring blood pressure. As a common allergen, sunflower seeds can trigger reactions in sensitive individuals. To counteract sodium, opt for low-salt versions or rinse kernels before eating; for allergies, strict avoidance is necessary.
Key benefits
- Excellent source of vitamin E, a potent antioxidant.
- High in magnesium, supporting nerve and muscle function.
- Provides a significant amount of selenium, crucial for thyroid health.
- Rich in phytosterols, which may help manage cholesterol levels.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single sunflower head can contain up to 2,000 individual seeds, arranged in intricate, mathematically perfect spiral patterns.
Full nutrition (USDA data · scales with serving)
| Water | 1.5 g |
| Energy | 592 kcal |
| Energy | 2477 kj |
| Protein | 20.1 g |
| Total lipid (fat) | 51.3 g |
| Ash | 4.2 g |
| Carbohydrate, by difference | 22.9 g |
| Fiber, total dietary | 10.6 g |
| Total Sugars | 3.1 g |
| Sucrose | 2.4 g |
| Glucose | 0.74 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Calcium, Ca | 87.0 mg |
| Iron, Fe | 4.3 mg |
| Magnesium, Mg | 127 mg |
| Phosphorus, P | 1139 mg |
| Potassium, K | 483 mg |
| Sodium, Na | 303 mg |
| Zinc, Zn | 5.2 mg |
| Copper, Cu | 1.8 mg |
| Manganese, Mn | 2.1 mg |
| Selenium, Se | 78.2 ug |
| Vitamin C, total ascorbic acid | 1.1 mg |
| Thiamin | 0.32 mg |
| Riboflavin | 0.28 mg |
| Niacin | 4.1 mg |
| Pantothenic acid | 6.9 mg |
| Vitamin B-6 | 0.79 mg |
| Folate, total | 234 ug |
| Folic acid | 0.00 ug |
| Folate, food | 234 ug |
| Folate, DFE | 234 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) | 36.3 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 1.4 mg |
| Tocopherol, gamma | 0.46 mg |
| Tocopherol, delta | 0.00 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) | 3.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 7.1 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 13:0 | 0.00 g |
| SFA 14:0 | 0.09 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 4.2 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 2.1 g |
| SFA 20:0 | 0.15 g |
| SFA 22:0 | 0.38 g |
| SFA 24:0 | 0.11 g |
| Fatty acids, total monounsaturated | 8.1 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.06 g |
| MUFA 16:1 c | 0.05 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 7.9 g |
| MUFA 18:1 c | 7.9 g |
| MUFA 20:1 | 0.08 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 34.3 g |
| PUFA 18:2 | 34.2 g |
| PUFA 18:2 n-6 c,c | 34.1 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.08 g |
| PUFA 18:3 n-6 c,c,c | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 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 |
| Fatty acids, total trans | 0.16 g |
| Fatty acids, total trans-monoenoic | 0.07 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.07 g |
| TFA 18:2 t not further defined | 0.08 g |
| Fatty acids, total trans-polyenoic | 0.08 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.31 g |
| Threonine | 0.82 g |
| Isoleucine | 1.0 g |
| Leucine | 1.5 g |
| Lysine | 0.82 g |
| Methionine | 0.43 g |
| Cystine | 0.40 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.59 g |
| Valine | 1.2 g |
| Arginine | 2.1 g |
| Histidine | 0.56 g |
| Alanine | 0.98 g |
| Aspartic acid | 2.2 g |
| Glutamic acid | 4.9 g |
| Glycine | 1.3 g |
| Proline | 1.0 g |
| Serine | 0.95 g |
FAQ
Are the oils in roasted sunflower seeds healthy?
Yes, they are primarily unsaturated fats, including omega-6 fatty acids. However, the roasting process, especially at high heat, can oxidize some fats. Choosing dry-roasted or oil-roasted with stable oils like sunflower or safflower oil is preferable.
Why are the kernels sometimes green?
A green hue is normal and comes from chlorogenic acid, an antioxidant. It's safe to eat and doesn't indicate spoilage.
How should I store them to keep them fresh?
Store in an airtight container in a cool, dark place. For longer shelf life, refrigerate or freeze them 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 5.92 kcal/g · 14% calories from protein · 10.6 g fiber · 3.1 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: 0.63 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.