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Seeds, sunflower seed kernels, toasted, without salt

619 Calories
17.2g Protein
20.6g Carbs
56.8g Fat
11.5g Fiber
Nutrition Facts
Serving Size 100 g
Calories 619
% Daily Value*
Total Fat 56.8g 73%
Saturated Fat 6.0g 30%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 3mg 0%
Total Carbohydrate 20.6g 7%
Dietary Fiber 11.5g 41%
Total Sugars 0g
Protein 17.2g 34%
Vitamin D 0mcg 0%
Calcium 57mg 4%
Iron 6.8mg 38%
Potassium 491mg 10%

* 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 17.2g 18%
Carbs 20.6g 22%
Fat 56.8g 60%

Vitamins

Nutrient Amount % DV
Vitamin C, total ascorbic acid 1.4 MG 2%
Thiamin 0.3 MG 27%
Riboflavin 0.3 MG 22%
Niacin 4.2 MG 26%
Pantothenic acid 7.1 MG 141%
Vitamin B-6 0.8 MG 47%
Folate, total 238 UG 60%
Vitamin B-12 0 UG 0%
Vitamin A, RAE 0 UG 0%
Vitamin D (D2 + D3) 0 UG 0%

Minerals

Nutrient Amount % DV
Calcium, Ca 57 MG 4%
Iron, Fe 6.8 MG 38%
Magnesium, Mg 129 MG 31%
Phosphorus, P 1,158 MG 93%
Potassium, K 491 MG 10%
Sodium, Na 3 MG 0%
Zinc, Zn 5.3 MG 48%
Copper, Cu 1.8 MG 204%
Manganese, Mn 2.1 MG 92%

Nutrition Highlights

  • Good source of protein with 17.2g per 100g.
  • High in dietary fiber (11.5g per 100g), supporting digestive health.
  • Good source of Iron, Fe (38% DV).
  • Good source of Magnesium, Mg (31% DV).
  • Rich source of Phosphorus, P (93% of Daily Value per 100g).
  • Good source of Zinc, Zn (48% DV).

About Seeds, sunflower seed kernels, toasted, without salt

These small, flat, oval-shaped kernels come from the center of sunflower heads and are often enjoyed after being toasted to enhance their naturally nutty flavor. They are a nutrient-dense food, offering a rich supply of healthy fats, plant-based protein, and dietary fiber. Each serving provides a notable amount of vitamin E, an antioxidant that helps protect cells from oxidative damage, as well as minerals like magnesium, selenium, and zinc, which support various bodily functions including immune health and energy metabolism. While they are calorie-dense due to their fat content, the fats are primarily unsaturated, which can be beneficial for heart health when consumed in moderation.

In the kitchen, these kernels are incredibly versatile. They can be sprinkled over salads for added crunch, blended into homemade granola or energy bars, or incorporated into baked goods like bread and muffins. Many people also enjoy them as a standalone snack or use them to make sunflower seed butter as an alternative to nut butters. Because they are naturally free of sodium when unsalted, they are a good option for those monitoring their salt intake. As with any high-calorie food, portion control is key to enjoying their benefits without overindulging.

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