Toasted sunflower seed kernels
Categories
| Macros | per 100 g |
|---|---|
| Calories | 619 kcal |
| Protein | 17.2 g |
| Fat | 56.8 g |
| Carbs | 20.6 g |
Toasted sunflower seed kernels are the hulled, dry-roasted seeds of the sunflower plant, commonly eaten as a snack, scattered over salads, or stirred into granola and baked goods. At 619 kcal per 100 g, they are energy-dense, with fat making up the majority of that at 56.8 g per 100 g — predominantly unsaturated. Protein comes in at 17.2 g, carbohydrates at 20.6 g, and dietary fibre at 11.5 g, while sugars are negligible at just 0.5 g. Notable minerals include phosphorus at 1,158 mg per 100 g and potassium at 491 mg per 100 g. On the vitamin side, folate stands out at 238 mcg per 100 g, alongside pantothenic acid at 7.1 mg. No glycemic index data is available for this form. Compatible with vegan, vegetarian, gluten-free, dairy-free, keto, paleo, mediterranean and low-FODMAP diets.
How many calories in toasted sunflower seed kernels?
Toasted sunflower seed kernels contain 619 kcal per 100 g, making them one of the more calorie-dense snack options. A typical 30 g handful delivers around 186 kcal.
How much phosphorus is in sunflower seed kernels?
Toasted sunflower seed kernels provide 1,158 mg of phosphorus per 100 g, which is exceptionally high compared to most plant foods. Even a small 30 g serving contributes roughly 347 mg.
Are toasted sunflower seed kernels keto-friendly?
Yes, toasted sunflower seed kernels are listed as keto-compatible. With 20.6 g of carbohydrates and 11.5 g of fibre per 100 g, the net carbohydrate content works out to around 9 g per 100 g, which fits within typical keto limits when portions are controlled.
Diets
Get Vnutri
Log meals, track daily totals, save favorites. Free on iOS and Android.
Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 619 kcal |
| Protein | 17.2 g |
| Fat | 56.8 g |
| Carbs | 20.6 g |
| Sugars | 0.48 g |
| Fiber | 11.5 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 6.0 g |
| Monounsaturated | 10.8 g |
| Polyunsaturated | 37.5 g |
| Omega-3 | 0.36 g |
| Omega-6 | 20.6 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 57.0 mg |
| Iron | 6.8 mg |
| Magnesium | 129 mg |
| Phosphorus | 1158 mg |
| Potassium | 491 mg |
| Sodium | 588 mg |
| Zinc | 5.3 mg |
| Copper | 1.8 mg |
| Manganese | 2.1 mg |
| Selenium | 34.4 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 1.4 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.25 mg |
| Vitamin K | 0 mcg |
| Thiamin (B1) | 0.33 mg |
| Riboflavin (B2) | 0.28 mg |
| Niacin (B3) | 4.2 mg |
| Pantothenic acid (B5) | 7.1 mg |
| Vitamin B6 | 0.81 mg |
| Folate (B9) | 238 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 25.6 mg |
