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Seeds, sunflower seed kernels, dry roasted, without salt

582 Calories
19.3g Protein
24.1g Carbs
49.8g Fat
11.1g Fiber
Nutrition Facts
Serving Size 100 g
Calories 582
% Daily Value*
Total Fat 49.8g 64%
Saturated Fat 5.2g 26%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 3mg 0%
Total Carbohydrate 24.1g 9%
Dietary Fiber 11.1g 40%
Total Sugars 2.7g
Protein 19.3g 39%
Vitamin D 0mcg 0%
Calcium 70mg 5%
Iron 3.8mg 21%
Potassium 850mg 18%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Macronutrients

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Protein 19.3g 21%
Carbs 24.1g 26%
Fat 49.8g 53%

Vitamins

Nutrient Amount % DV
Vitamin C, total ascorbic acid 1.4 MG 2%
Thiamin 0.1 MG 9%
Riboflavin 0.2 MG 19%
Niacin 7.0 MG 44%
Pantothenic acid 7.0 MG 141%
Vitamin B-6 0.8 MG 47%
Folate, total 237 UG 59%
Choline, total 55.1 MG 10%
Vitamin B-12 0 UG 0%
Vitamin A, RAE 0 UG 0%
Vitamin E (alpha-tocopherol) 26.1 MG 174%
Vitamin D (D2 + D3) 0 UG 0%
Vitamin K (phylloquinone) 2.7 UG 2%

Minerals

Nutrient Amount % DV
Calcium, Ca 70 MG 5%
Iron, Fe 3.8 MG 21%
Magnesium, Mg 129 MG 31%
Phosphorus, P 1,155 MG 92%
Potassium, K 850 MG 18%
Sodium, Na 3 MG 0%
Zinc, Zn 5.3 MG 48%
Copper, Cu 1.8 MG 203%
Manganese, Mn 2.1 MG 92%
Selenium, Se 79.3 UG 144%

Nutrition Highlights

  • Good source of protein with 19.3g per 100g.
  • High in dietary fiber (11.1g per 100g), supporting digestive health.
  • Good source of Iron, Fe (21% DV).
  • Good source of Magnesium, Mg (31% DV).
  • Rich source of Phosphorus, P (92% of Daily Value per 100g).
  • Good source of Zinc, Zn (48% DV).

About Seeds, sunflower seed kernels, dry roasted, without salt

These small, oval-shaped seeds are the edible kernels found inside the hard shells of sunflower heads. After being harvested, the kernels are typically dried and roasted to enhance their nutty, slightly sweet flavor and crunchy texture. They are a nutrient-dense food, offering a substantial amount of protein, healthy fats, and dietary fiber in a small serving. Notably, they are rich in vitamin E, an antioxidant that helps protect cells from oxidative damage, as well as minerals like magnesium, selenium, and copper, which support various bodily functions including bone health and immune response.

In the kitchen, they can be enjoyed in a variety of ways. They make a satisfying snack on their own, can be sprinkled over salads for added crunch, or mixed into granola, trail mixes, and baked goods. They are also commonly blended into homemade energy bars or used as a topping for yogurt and oatmeal. Because of their high fat content, they are calorie-dense, so portion control is important for those monitoring energy intake. For those with nut allergies, they can serve as a safe and nutritious alternative in many recipes.

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