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How Many Calories in Seeds, Sunflower Seed Kernels, Toasted, with Salt Added?

Fact-checked against original USDA source data by Jordan Morley, Editorial Reviewer. Not a registered dietitian — nutrition figures are sourced directly from USDA FoodData Central, not independently assessed medical advice.

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Quick reference — common serving sizes

A seeds, sunflower seed kernels, toasted, with salt added contains 619 calories per 100g. A typical 1 cup (134g) provides about 829 calories. Seeds, Sunflower Seed Kernels, Toasted, with Salt Added 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, Toasted, with Salt Added Nutrition Facts

% 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 (34% DV) — an excellent source
• High in fibre (41% DV) — an excellent source
• High in fat (73% DV) — an excellent source
• A good source of potassium (10% DV)
• High in iron (38% DV) — an excellent source
• High in selenium (113% DV) — an excellent source
• High in riboflavin (B2) (23% DV) — an excellent source

• High in saturated fat (30% DV) — worth weighing against your daily intake if you're watching this specifically
• High in sodium (27% DV) — worth weighing against your daily intake if you're watching this specifically

• Calories: 31% DV
• Protein: 34% DV
• Carbohydrates: 7% DV
• Fibre: 41% DV
• Fat: 73% DV
• Saturated fat: 30% DV
• Sodium: 27% DV
• Potassium: 10% DV
• Calcium: 4% DV
• Iron: 38% DV
• Vitamin C: 2% DV
• Vitamin A: 0% DV
• Selenium: 113% DV
• Riboflavin (B2): 23% DV

Have a cat or dog? Check whether seeds, sunflower seed kernels, toasted, with salt added is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. If calorie tracking is part of a broader health check, hormone testing can rule out metabolic factors affecting your results. Tracking supplements too? Check drug and supplement interactions before combining anything new.

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, toasted, with salt added fit your diet?

High-protein diets

At 17.2g of protein per 100g, seeds, sunflower seed kernels, toasted, with salt added 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, Toasted, with Salt Added provides 11.5g 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.

Moderation note

Seeds, Sunflower Seed Kernels, Toasted, with Salt Added is relatively energy-dense (619 kcal/100g) with 6.0g of saturated fat per 100g — fine as part of a varied diet, worth weighing rather than eyeballing if you're watching saturated fat intake specifically.

Foods with a similar calorie count

Other snacks closest to seeds, sunflower seed kernels, toasted, with salt added by calories per 100g:

Last updated: 27 October 2026

Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.