Nut Seed
dry roasted unsalted sunflower seed kernels.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
sunflower seed kernels
SERVING
CALORIES
582
PROTEIN
19.3g
CARBS
24.1g
FAT
49.8g
FIBER
11.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories582kcal—
Protein19.3g39%
Carbohydrates24.1g9%
Fiber11.1g40%
Sugar2.7g5%
Total fat49.8g64%
Saturated fat5.2g26%
Cholesterol0mg0%
Water1.2g—
MINERALS
Sodium3.0mg0%
Potassium850mg18%
Calcium70mg5%
Iron3.8mg21%
Magnesium129mg31%
Phosphorus1155mg92%
Zinc5.3mg48%
Copper1.8mg203%
Manganese2.1mg92%
Selenium79.3µg144%
VITAMINS
Vitamin A0µg0%
Vitamin C1.4mg2%
Vitamin D0µg0%
Vitamin E26.1mg174%
Vitamin K2.7µg2%
Thiamin (B1)0.11mg9%
Riboflavin (B2)0.25mg19%
Niacin (B3)7.0mg44%
Pantothenic acid (B5)7.0mg141%
Vitamin B60.80mg47%
Folate (B9)237µg59%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup128g
1 tablespoon8g
1 teaspoon2.7g
1 ml0.5g
1 liter533.3g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Vitamin E, a powerful antioxidant that protects cells from oxidative damage.
- ✓Rich in healthy monounsaturated and polyunsaturated fats, which can help lower cholesterol levels and support heart health.
- ✓Good source of magnesium, essential for bone health, muscle function, and blood pressure regulation.
- ✓Contains selenium, a mineral that plays a crucial role in thyroid function and protecting the body from infection.
COOKING TIPS
In the kitchen.
- 1Sprinkle over salads, yogurt, or oatmeal for a nutritious crunch and nutty flavor.
- 2Incorporate into homemade granola, trail mixes, or energy bars.
- 3Grind into a coarse meal to use as a gluten-free coating for chicken or fish.
- 4Blend with a small amount of oil to create homemade sunflower seed butter (sunbutter), a great alternative to peanut butter.
STORAGE
Keep it fresh.
- Store in an airtight container in a cool, dark, and dry place like a pantry for up to 3 months.
- For longer-term storage (6-12 months), keep them in the refrigerator or freezer to prevent the natural oils from becoming rancid.
FAQ
Frequently asked questions.
Are dry roasted unsalted sunflower seed kernels healthy?
Yes, dry roasted unsalted sunflower seed kernels are very healthy. They are an excellent source of Vitamin E, a powerful antioxidant, and rich in healthy monounsaturated and polyunsaturated fats that support heart health. They also provide essential minerals like magnesium and selenium, crucial for bone health, muscle function, and thyroid health.
What is the nutritional content of dry roasted unsalted sunflower seed kernels?
Per 100g, dry roasted unsalted sunflower seed kernels contain approximately 582 calories, 19.33g of protein, 24.07g of carbohydrates, and 49.8g of fat. They are also packed with vitamins and minerals, including a significant amount of Vitamin E.
Are sunflower seeds good for weight loss?
Sunflower seeds can be part of a weight-loss diet when consumed in moderation. While they are calorie-dense due to their fat content, their protein and fiber can promote satiety, helping to reduce overall calorie intake. Their healthy fats also support metabolic health.
Are dry roasted unsalted sunflower seed kernels gluten-free?
Yes, dry roasted unsalted sunflower seed kernels are naturally gluten-free. They are a safe and nutritious option for individuals following a gluten-free diet, though cross-contamination can occur in facilities that also process gluten-containing grains.
Are sunflower seeds keto-friendly?
Sunflower seeds can be enjoyed in moderation on a ketogenic diet. While they contain some carbohydrates (around 24g per 100g), a typical serving size is much smaller, making them a good source of healthy fats and protein without significantly impacting net carb intake.
How can I use dry roasted unsalted sunflower seeds in cooking?
Dry roasted unsalted sunflower seeds are incredibly versatile. You can sprinkle them over salads, yogurt, oatmeal, or stir-fries for added crunch and nutrition. They are also great in homemade granola, energy bars, or as a topping for baked goods and bread.
What do dry roasted unsalted sunflower seed kernels taste like?
Dry roasted unsalted sunflower seed kernels have a mild, nutty, and slightly earthy flavor. The roasting process enhances their natural sweetness and gives them a satisfying crunch without the added sodium, allowing their natural taste to shine.
How should I store dry roasted unsalted sunflower seed kernels?
To maintain freshness and prevent rancidity, store dry roasted unsalted sunflower seed kernels in an airtight container in a cool, dark place. For longer storage, especially in warmer climates, refrigeration or freezing is recommended.
How long do dry roasted unsalted sunflower seed kernels last?
When stored properly in a cool, dark pantry, dry roasted unsalted sunflower seed kernels can last for about 3-6 months. If refrigerated, their shelf life can extend to 6-12 months, and up to a year or more if frozen.
Are dry roasted unsalted sunflower seed kernels vegan?
Yes, dry roasted unsalted sunflower seed kernels are 100% vegan. They are a plant-based food derived directly from the sunflower plant, making them suitable for all vegan diets.
