Seeds, sunflower seed kernels, toasted, without salt
Whole food · Nut and Seed Products
Photo: Wikipedia
Toasted sunflower seed kernels are a rich, nutty snack with a satisfying crunch and a deep, roasted aroma. They are a powerhouse of healthy fats and plant-based protein, offering a dense, energy-boosting bite. Their flavor is earthy and slightly buttery, with a pleasant bitterness that intensifies with toasting.
Calorie split: 10% protein · 12% carbs · 77% fat
↓ Full nutrition💚 Why it's loved
People love them for their intense, roasted nuttiness and satisfying crunch that elevates trail mixes, salads, and baked goods. They are a versatile, protein-packed staple in many cultures, from Mexican pepitas to European bread toppings.
⚠️ Watch-outs & how to enjoy it better
Their high calorie and fat density means overeating is easy, which can lead to weight gain. They are a common allergen, and their high oxalate content may be a concern for individuals prone to certain kidney stones. To counteract, practice strict portion control (stick to a 1/4 cup serving) and pair them with high-fiber or watery foods like fruits or vegetables to enhance satiety.
Key benefits
- Excellent source of vitamin E, a potent antioxidant.
- Rich in magnesium, supporting muscle and nerve function.
- High in healthy polyunsaturated and monounsaturated fats.
- Good source of plant-based protein and dietary fiber.
- Contains selenium, which supports thyroid health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Sunflower seeds get their name from the flower's behavior of heliotropism, where the young flower head follows the sun across the sky from east to west during the day.
Full nutrition (USDA data · scales with serving)
| Water | 1.0 g |
| Energy | 619 kcal |
| Energy | 2590 kj |
| Protein | 17.2 g |
| Total lipid (fat) | 56.8 g |
| Ash | 4.4 g |
| Carbohydrate, by difference | 20.6 g |
| Fiber, total dietary | 11.5 g |
| Calcium, Ca | 57.0 mg |
| Iron, Fe | 6.8 mg |
| Magnesium, Mg | 129 mg |
| Phosphorus, P | 1158 mg |
| Potassium, K | 491 mg |
| Sodium, Na | 3.0 mg |
| Zinc, Zn | 5.3 mg |
| Copper, Cu | 1.8 mg |
| Manganese, Mn | 2.1 mg |
| Vitamin C, total ascorbic acid | 1.4 mg |
| Thiamin | 0.33 mg |
| Riboflavin | 0.28 mg |
| Niacin | 4.2 mg |
| Pantothenic acid | 7.1 mg |
| Vitamin B-6 | 0.81 mg |
| Folate, total | 238 ug |
| Folic acid | 0.00 ug |
| Folate, food | 238 ug |
| Folate, DFE | 238 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.0 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 3.2 g |
| SFA 18:0 | 2.5 g |
| Fatty acids, total monounsaturated | 10.8 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 10.7 g |
| MUFA 20:1 | 0.06 g |
| Fatty acids, total polyunsaturated | 37.5 g |
| PUFA 18:2 | 37.4 g |
| PUFA 18:3 | 0.08 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.26 g |
| Threonine | 0.70 g |
| Isoleucine | 0.86 g |
| Leucine | 1.3 g |
| Lysine | 0.71 g |
| Methionine | 0.37 g |
| Cystine | 0.34 g |
| Phenylalanine | 0.88 g |
| Tyrosine | 0.50 g |
| Valine | 0.99 g |
| Arginine | 1.8 g |
| Histidine | 0.48 g |
| Alanine | 0.84 g |
| Aspartic acid | 1.8 g |
| Glutamic acid | 4.2 g |
| Glycine | 1.1 g |
| Proline | 0.89 g |
| Serine | 0.81 g |
FAQ
What's the difference between sunflower seeds and sunflower seed kernels?
The 'seed' is the entire unit, including the hard, inedible black-and-white striped shell. The 'kernel' is the soft, edible kernel inside the shell, which is what you eat.
Why are they toasted?
Toasting deepens the nutty flavor, enhances the aroma, and creates a crispier, more satisfying texture compared to raw kernels.
How should I store them?
Due to their high oil content, they can go rancid. Store them in an airtight container in a cool, dark place for a few weeks, or in the refrigerator or freezer for several months to preserve freshness.
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 6.19 kcal/g · 11% calories from protein · 11.5 g fiber · 0.0 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.