Sunflower Kernels
Seeds, sunflower seed kernels, dried
Nutrition Facts & Macros
| Amount Per Serving | Per 0.3 cup (35g) | |
|---|---|---|
| Calories 225 | Calories from Fat 160 | |
| % Daily Value* | ||
| Total Fat 18g | 22% | |
| Saturated Fat 2g | 8% | |
| Monounsaturated Fat 6.5g | ||
| Polyunsaturated (PUFA) 8.1g | ||
| Omega-3 Fat 0g | 0% | |
| Omega-6 Fat 0g | ||
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 3mg | 0% | |
| Total Carbohydrate 6g | 2% | |
| Dietary Fiber 3g | 11% | |
| Sugar 1g | ||
| Alcohol 0g | ||
| Protein 11g | 9% | |
| Vitamin C 0mg | 1% | |
| Vitamin D 0IU | 0% | |
| Iron 1.8mg | 10% | |
| Calcium 27mg | 2% | |
| Vitamin B-12 0mcg | 0% | |
| Vitamin B-6 0.5mg | 28% | |
| Vitamin K 0mcg | 0% | |
| Vitamin E 12.3mg | 82% | |
| Vitamin A 18IU | 0% | |
| Folate 79mcg | 20% | |
| Potassium 226mg | 5% | |
| Magnesium 114mg | 27% | |
| Zinc 1.8mg | 16% | |
| Niacin 2.9mg | 15% | |
| Riboflavin 0.1mg | 10% | |
| Thiamin 0.5mg | 43% | |
| Phosphorus 231mg | 18% | |
| Selenium 19mcg | 34% | |
| Manganese 0.7mg | 30% | |
| Copper 0.6mg | 70% | |
| Choline 19mg | 4% | |
| Pantothenic acid 0.4mg | 8% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
Calories per gram: Fat 9 • Carbohydrate 4 • Protein 4
Other Nutrients
Per 0.3 cup (35g)
| Ash | 1.1g | |
|---|---|---|
| Sucrose | 0.9g | |
| Water | 1.7g | |
| Caffeine | 0mg | |
| Theobromine | 0mg | |
| Energy | 855.8kJ | |
| Retinol | 0mcg | |
| Vitamin A, RAE | 1.1mcg | |
| Carotene, beta | 10.5mcg | |
| Carotene, alpha | 0mcg | |
| Vitamin D (D2 + D3) | 0mcg | |
| Cryptoxanthin, beta | 0mcg | |
| Lycopene | 0mcg | |
| Lutein + zeaxanthin | 0mcg | |
| Tocopherol, beta | 0.4mg | |
| Tocopherol, gamma | 0.1mg | |
| Tocopherol, delta | 0mg | |
| Tocotrienol, beta | 0mg | |
| Menaquinone-4 | 0mcg | |
| Dihydrophylloquinone | 0mcg | |
| Folic acid | 0mcg | |
| Folate, food | 79.4mcg | |
| Folate, DFE | 79.4mcg | |
| Betaine | 12.4mg | |
| Tryptophan | 0.1g | |
| Threonine | 0.3g | |
| Isoleucine | 0.4g | |
| Leucine | 0.6g | |
| Lysine | 0.3g | |
| Methionine | 0.2g | |
| Cystine | 0.2g | |
| Phenylalanine | 0.4g | |
| Tyrosine | 0.2g | |
| Valine | 0.5g | |
| Arginine | 0.8g | |
| Histidine | 0.2g | |
| Alanine | 0.4g | |
| Aspartic acid | 0.9g | |
| Glutamic acid | 2g | |
| Glycine | 0.5g | |
| Proline | 0.4g | |
| Serine | 0.4g | |
| Vitamin E, added | 0mg | |
| Vitamin B-12, added | 0mcg | |
| DHA | 0g | |
| EPA | 0g | |
| Phytosterols | 186.9mg | |
Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.
Sunflower kernels FAQ
Are sunflower kernels keto-friendly?
Yes, sunflower kernels can be considered keto-friendly. They contain about 6 grams of carbohydrates per 0.25 cup serving, but also deliver 3 grams of dietary fiber which brings down the net carb content to 3 grams. This is within the limit for most keto diets which usually limit carbs to about 20 to 50 grams of net carbs per day.
However, remember to consume in moderation as serving sizes for seeds and nuts are small. Like other seeds and nuts, sunflower kernels are high in calories (around 225 calories per 0.25 cup serving) and can quickly add up if eaten in excess.