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How Many Calories in Seeds, Sunflower Seed Kernels, Dried?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 166 kcal | 5.9g |
| 100g | 584 kcal | 20.8g |
| 1 cup, with hulls, edible yield | 269 kcal | 9.6g |
A seeds, sunflower seed kernels, dried contains 584 calories per 100g. A typical 1 cup, with hulls, edible yield (46g) provides about 269 calories. Seeds, Sunflower Seed Kernels, Dried is high in calories and is a good source of protein. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Seeds, Sunflower Seed Kernels, Dried Nutrition Facts
| Nutrient | Per 100g | Per serving (46g) |
|---|---|---|
| Calories | 584 kcal | 269 kcal |
| Protein | 20.8g | 9.6g |
| Carbohydrates | 20.0g | 9.2g |
| of which Sugars | 2.6g | 1.2g |
| Fat | 51.5g | 23.7g |
| of which Saturates | 4.5g | 2.1g |
| Fibre | 8.6g | 4.0g |
| Sodium | 9.0mg | 4mg |
| Potassium | 645.0mg | 297mg |
| Calcium | 78.0mg | 36mg |
| Iron | 5.2mg | 2.4mg |
| Vitamin C | 1.4mg | 0.6mg |
| Vitamin A | 3.0µg | 1µg |
| Selenium | 53.0µg | 24µg |
| Riboflavin (B2) | 0.4mg | 0.2mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (42% DV) — an excellent source
- High in fibre (31% DV) — an excellent source
- High in fat (66% DV) — an excellent source
- Low in sodium (0% DV)
- A good source of potassium (14% DV)
- High in iron (29% DV) — an excellent source
- High in selenium (96% DV) — an excellent source
- High in riboflavin (B2) (31% DV) — an excellent source
- High in saturated fat (22% DV) — worth weighing against your daily intake if you're watching this specifically
- Calories: 29% DV
- Protein: 42% DV
- Carbohydrates: 7% DV
- Fibre: 31% DV
- Fat: 66% DV
- Saturated fat: 22% DV
- Sodium: 0% DV
- Potassium: 14% DV
- Calcium: 6% DV
- Iron: 29% DV
- Vitamin C: 2% DV
- Vitamin A: 0% DV
- Selenium: 96% DV
- Riboflavin (B2): 31% DV
High-protein options alongside seeds, sunflower seed kernels, dried
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Good to know
Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.
Does seeds, sunflower seed kernels, dried fit your diet?
High-protein diets
At 20.8g of protein per 100g, seeds, sunflower seed kernels, dried clears the 15g/100g threshold generally used to call a food high-protein — a useful contributor if you're tracking protein intake for muscle maintenance, satiety, or a higher-protein eating pattern.
Fibre intake
Seeds, Sunflower Seed Kernels, Dried provides 8.6g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Frequently Asked Questions
How many calories in seeds, sunflower seed kernels, dried per 100g?
Seeds, Sunflower Seed Kernels, Dried contains 584 calories per 100g, based on USDA reference data.
Is seeds, sunflower seed kernels, dried high in calories?
A 1 cup, with hulls, edible yield of seeds, sunflower seed kernels, dried (46g) has around 269 calories — roughly 13% of a 2,000-calorie daily intake.
Is seeds, sunflower seed kernels, dried good for weight loss?
Seeds, Sunflower Seed Kernels, Dried is fairly calorie-dense at 584 calories per 100g, so portion size matters when losing weight. A 1 cup, with hulls, edible yield provides about 269 calories.
How much protein is in seeds, sunflower seed kernels, dried?
Seeds, Sunflower Seed Kernels, Dried contains 20.8g of protein per 100g.
Is seeds, sunflower seed kernels, dried a good source of fibre?
Yes — seeds, sunflower seed kernels, dried provides 8.6g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does seeds, sunflower seed kernels, dried compare to margarine-like spread, smart balance regular buttery spread with flax oil?
Seeds, Sunflower Seed Kernels, Dried has 584 calories per 100g, close to margarine-like spread, smart balance regular buttery spread with flax oil at 583 — 1 calories more per 100g. See the full macro breakdown above.
How many servings of seeds, sunflower seed kernels, dried for 20g of protein?
With 20.8g of protein per 100g, you'd need roughly 96g of seeds, sunflower seed kernels, dried to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to seeds, sunflower seed kernels, dried by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Seeds, Sunflower Seed Kernels, Dried (this page) | 584 kcal | 20.8g | 20.0g | 51.5g |
| Margarine-like Spread, Smart Balance Regular Buttery Spread with Flax Oil | 583 kcal | 0.1g | 0.1g | 64.6g |
| Snacks, Popcorn, Oil-popped, Microwave | 583 kcal | 7.3g | 45.1g | 43.5g |
| Seeds, Sunflower Seed Kernels, Dry Roasted, without Salt | 582 kcal | 19.3g | 24.1g | 49.8g |
| Seeds, Sesame Butter, Paste | 586 kcal | 18.1g | 24.1g | 50.9g |
| Seeds, Sunflower Seed Kernels, Dry Roasted, with Salt Added | 582 kcal | 19.3g | 24.1g | 49.8g |
| Nuts, Cashew Butter, Plain, without Salt Added | 587 kcal | 17.6g | 27.6g | 49.4g |
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.