How many calories are in Sunflower Kernels?

100 g of Sunflower Kernels has 633 kcal. Serving, 0.25 cup, 30 g (30 g): about 190 kcal.

Is Sunflower Kernels high in protein?

Sunflower Kernels contains 20 g of protein per 100 g (40% of the 50 g Daily Value), or 6 g in serving, 0.25 cup, 30 g (30 g). About 13% of its calories come from protein. Compared with other snacks, that is among the highest quarter (median 7.5 g).

How many carbs are in Sunflower Kernels?

Sunflower Kernels has 23.3 g of total carbohydrates per 100 g, including 10 g of fiber and 3.3 g of sugars.

How much fat is in Sunflower Kernels?

Sunflower Kernels contains 50 g of fat per 100 g, of which 6.7 g is saturated (33% of the Daily Value).

What vitamins and minerals does Sunflower Kernels contain?

Per 100 g, the most notable amounts relative to the Daily Value are copper (186% DV), phosphorus (94% DV), manganese (87% DV), zinc (45% DV) and magnesium (32% DV). The full list is in the vitamins and minerals table above.

How much sodium is in Sunflower Kernels?

100 g contains 500 mg of sodium, 22% of the 2,300 mg Daily Value.

Where does this nutrition data come from?

From USDA FoodData Central: Branded Foods, record dated April 23, 2020. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Sunflower Kernels

Packaged product Snacks Nature's Harvest

Sunflower Kernels contains 633 kcal per 100 g. A serving, 0.25 cup, 30 g (30 g) provides about 190 kcal.

Roughly 72% of its calories come from fat, with 15% from carbohydrates and 13% from protein (estimated with general energy factors).

That is more energy than the typical item in snacks on FoodFactly, where the median is 457 kcal per 100 g across 49,998 products.

100 g provides 186% of the Daily Value for copper, 94% of the Daily Value for phosphorus and 87% of the Daily Value for manganese.

The values are label data submitted by the manufacturer to USDA FoodData Central.

633kcal per 100 g

20 gprotein

23.3 gcarbohydrates

50 gfat

190kcal in serving, 0.25 cup, 30 g (30 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories L	633 kcal
Total fat L	50 g	64%
Saturated fat L	6.7 g	33%
Trans fat L	0 g
Cholesterol L	0 mg	0%
Sodium L	500 mg	22%
Total carbohydrates L	23.3 g	8%
Dietary fiber L	10 g	36%
Total sugars L	3.3 g
Protein L	20 g	40%
Vitamin A L	0 µg	0%
Vitamin C L	0 mg	0%
Calcium L	133 mg	10%
Iron L	4.8 mg	27%
Magnesium L	133 mg	32%
Phosphorus L	1,170 mg	94%
Potassium L	500 mg	11%
Zinc L	5 mg	45%
Copper L	1.7 mg	186%
Manganese L	2 mg	87%

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein 13%
Carbohydrates 15%
Fat 72%

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Nutritional insights

Protein20 gin the top quarter of snacks (median 7.5 g)
Fiber10 gin the top quarter of snacks (median 4 g)
Sugars3.3 gbelow the median for snacks (median 4.5 g)
Fat50 gin the top quarter of snacks (median 20.9 g)
Saturated fat6.7 gabove the median for snacks (median 3.6 g)
Sodium500 mgabove the median for snacks (median 424 mg)
Protein per 100 kcal3.2 gprotein density, useful for comparing foods with different calorie levels

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat L	8.3 g
Polyunsaturated fat L	33.3 g

Other components (1)

Vitamin A, IU L	0 IU

Values by source

More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: Branded Foods.

Per 100 g	Open Food Facts	USDA Branded
Calories	633 kcal	633 kcal
Protein	20 g	20 g
Carbohydrates	23.3 g	23.3 g
Fat	50 g	50 g
Fiber	10 g	10 g
Sugars	3.3 g	3.3 g
Sodium	500 mg	500 mg

Product details

Brand: Nature's Harvest
Barcode: 0071725728074
Label serving: 0.25 cup (30 g)
Category: Snacks
Nutri-Score: D as computed by Open Food Facts
NOVA group: 4 processing level (1 to 4), as classified by Open Food Facts

Ingredients

Sunflower kernels (sunflower kernels, peanut oil and/or sunflower oil and/or cottonseed oil and/or canola oil and/or soybean oil), sea salt, buttermilk solids, dehydrated onion, garlic and parsley, whey, citric acid, lactic acid.

As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.

Ingredient guides: Salt Onion Garlic Sunflower oil Rapeseed (canola) oil

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Honey Roasted Jumbo Whole Cashews Sam's Choice	633	13.3 g	30 g	50 g
Georgia Tech, Gourmet Salted Peanuts The Virginia Diner Inc.	633	23.3 g	23.3 g	50 g
Roasted & Salted Pumpkin Seeds Woodstock	633	30 g	10 g	50 g
Chopped hazelnuts Diamond	633	13.3 g	16.7 g	60 g
Crescent, nuts & dried fruits, raw pepitas, pumpkin, kernals seeds Crescent	633	26.7 g	13.3 g	36.7 g
Nutty Naturals, Salted Sunflower Seeds Nosher's Choice	633	20 g	23.3 g	50 g
Miravalle, Salted Pistachios Jose Martinez Mfg.	633	20 g	30 g	46.7 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

USDA FoodData Central: Branded Foods, record 2073757. License: CC0 1.0 (U.S. public domain). Source record dated December 10, 2020. Imported November 6, 2026.
Open Food Facts, record 0071725728074. License: ODbL 1.0 (Open Food Facts). Source record dated April 23, 2020. Imported November 6, 2026.

Last updated: November 6, 2026. Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.