Sunflower kernels

Sunflower kernels

Nut

Item Rating: 78/100

1 serving (28 grams) contains 164 calories, 5.5 grams of protein, 14.1 grams of fat, and 6.8 grams of carbohydrates.

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656.0
calories
22.0
protein
27.2
carbohydrates
56.4
fat

Nutrition Information

1 cup (113.4g)
Calories
656.0
% Daily Value*
Total Fat 56.4 g 72%
Saturated Fat 6 g 30%
Polyunsaturated Fat 0 g
Cholesterol 0 mg 0%
Sodium 4 mg 0%
Total Carbohydrates 27.2 g 9%
Dietary Fiber 9.6 g 34%
Sugars 3.2 g
protein 22.0 g 44%
Vitamin D 0 mcg 0%
Calcium 80 mg 6%
Iron 4.4 mg 24%
Potassium 740 mg 15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly
🧂 Low sodium
🧂 Low salt
🧈 High saturated fat
🥩 High protein

Source of Calories

15.4%
12.5%
72.1%
Fat: 507 cal (72.1%)
Protein: 88 cal (12.5%)
Carbs: 108 cal (15.4%)

About Sunflower kernels

Sunflower kernels are the nutrient-packed seeds of the sunflower plant, prized for their mild, nutty flavor and versatility in various cuisines. Native to North America, these kernels are harvested once the sunflower blooms fade, stripped of their hard outer shells, and consumed raw, roasted, or seasoned. They are a rich source of vitamins E and B, magnesium, selenium, and healthy fats, making them excellent for heart health and immune support. Sunflower kernels provide plant-based protein and dietary fiber, promoting satiety and digestive health. Their natural oils give a boost of energy, while their antioxidant properties combat free radicals. Though highly nutritious, they are calorie-dense and should be consumed in moderation. Popular in salads, trail mixes, and baked goods, sunflower kernels bring texture, flavor, and essential nutrients to your plate.