Sunflower seed kernels (cooked) are the shelled inner seeds of the sunflower plant, prepared by boiling or steaming, which softens their texture compared to the raw or roasted form. They are used as an ingredient in grain bowls, soups, and vegetable dishes, or blended into spreads and sauces. Per 100 g, cooked sunflower seed kernels provide 582 kcal, 19.3 g of protein, 49.8 g of fat, 24.1 g of carbohydrates, and 9 g of dietary fibre, with only 2.7 g of sugars. They are notably rich in phosphorus (1,155 mg), potassium (850 mg), magnesium (129 mg), folate (237 mcg), and vitamin E (26.1 mg) per 100 g. No glycemic index value is available for this form. Suitable for vegan, vegetarian, gluten-free, dairy-free, paleo, Mediterranean, and low-FODMAP dietary patterns.
How many calories in cooked sunflower seed kernels?
Cooked sunflower seed kernels contain 582 kcal per 100 g, making them a calorie-dense food. A typical 30 g serving adds up to roughly 175 kcal.
How much vitamin E is in sunflower seed kernels?
Cooked sunflower seed kernels provide 26.1 mg of vitamin E per 100 g, which is exceptionally high compared to most foods. A 30 g serving delivers around 7.8 mg of vitamin E.
Are cooked sunflower seed kernels keto-friendly?
Cooked sunflower seed kernels are not listed as keto-compatible in their diet profile, as they contain 24.1 g of carbohydrates per 100 g, which may be too high for strict ketogenic targets. Their fat content of 49.8 g per 100 g is high, but the carbohydrate level is the limiting factor for keto use.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 585 kcal |
| Protein | 20.8 g |
| Fat | 51.5 g |
| Carbs | 20.0 g |
| Sugars | 2.6 g |
| Fiber | 8.6 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 4.5 g |
| Monounsaturated | 18.5 g |
| Polyunsaturated | 23.1 g |
| Omega-3 | 0.079 g |
| Omega-6 | 23.1 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 78.0 mg |
| Iron | 5.3 mg |
| Magnesium | 325 mg |
| Phosphorus | 660 mg |
| Potassium | 645 mg |
| Sodium | 9.0 mg |
| Zinc | 5.0 mg |
| Copper | 1.8 mg |
| Manganese | 1.9 mg |
| Selenium | 53.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 3.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 1.4 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 35.2 mg |
| Vitamin K | 0 mcg |
| Thiamin (B1) | 1.5 mg |
| Riboflavin (B2) | 0.35 mg |
| Niacin (B3) | 8.3 mg |
| Pantothenic acid (B5) | 1.1 mg |
| Vitamin B6 | 1.3 mg |
| Folate (B9) | 227 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 55.1 mg |
Other cooking states of Sunflower seed kernels
Cooked sunflower seed kernels (582 kcal).
