How many calories are in Seeds, Sunflower Seed Kernels?

A 100 g serving of Seeds, Sunflower Seed Kernels has 584 kcal. The calories in your portion depend on its weight and how it is prepared.

How much protein is in Seeds, Sunflower Seed Kernels?

Per 100 g there are 20.8 g of protein — about 42% of the Daily Value (50 g).

How much fat and carbs are in Seeds, Sunflower Seed Kernels?

Per 100 g there are 51.5 g of fat and 20 g of carbohydrate, including 8.6 g of fiber.

What nutrients is Seeds, Sunflower Seed Kernels high in?

Per 100 g it notably contributes to your Daily Value for: Magnesium (77% DV), Protein (42% DV), Dietary Fiber (31% DV).

Nuts & Seeds

Seeds, Sunflower Seed Kernels

USDA reference values for seeds, sunflower seed kernels (per 100 g).

584kcalCalories

20.8gProtein

51.5gFat

20gCarbs

Protein, fat and carb balance

Share of calories from each macronutrient (per 100 g).

Protein 13.6%
Fat 76%
Carbs 10.3%

What this food is high in

77% Magnesium 325 mg / 100 g 42% Protein 20.8 g / 100 g 31% Dietary Fiber 8.6 g / 100 g 29% Iron 5.3 mg / 100 g

Shown as percent of the Daily Value per 100 g.

Full nutrition facts (per 100 g)

Nutrient	Per 100 g	% DV*
Macronutrients
Protein	20.8 g	42%
Total Fat	51.5 g	66%
Saturated Fat	4.5 g	22%
Carbohydrate	20 g	7%
Dietary Fiber	8.6 g	31%
Total Sugars	2.6 g	5%
Minerals
Sodium	9 mg	<1%
Potassium	645 mg	14%
Calcium	78 mg	6%
Iron	5.3 mg	29%
Magnesium	325 mg	77%
Vitamins
Vitamin C	1.4 mg	2%
Vitamin A	3 mcg	<1%
Vitamin D	0 mcg	0%
Other
Cholesterol	0 mg	0%

* Percent of the Daily Value (Daily Value, based on a 2,000 kcal diet).

Data source: USDA FoodData Central. Values are per 100 g of edible portion and are reference figures — they vary by variety, preparation and brand. Last updated: 2026-04-30.

Frequently asked questions

How many calories are in Seeds, Sunflower Seed Kernels?: A 100 g serving of Seeds, Sunflower Seed Kernels has 584 kcal. The calories in your portion depend on its weight and how it is prepared.
How much protein is in Seeds, Sunflower Seed Kernels?: Per 100 g there are 20.8 g of protein — about 42% of the Daily Value (50 g).
How much fat and carbs are in Seeds, Sunflower Seed Kernels?: Per 100 g there are 51.5 g of fat and 20 g of carbohydrate, including 8.6 g of fiber.
What nutrients is Seeds, Sunflower Seed Kernels high in?: Per 100 g it notably contributes to your Daily Value for: Magnesium (77% DV), Protein (42% DV), Dietary Fiber (31% DV).

Similar foods and comparisons

Almond Butter, Creamy 645 kcal 20.8 g protein Flaxseed, Ground 545 kcal 18 g protein Flour, Almond 622 kcal 26.2 g protein Flour, Chestnut 385 kcal 5.3 g protein Flour, Coconut 438 kcal 16.1 g protein Nuts 19 kcal 0.7 g protein

Compare Seeds, Sunflower Seed Kernels with: Almond Butter, Creamy Flaxseed, Ground Flour, Almond Flour, Chestnut

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.