QUICK ANSWER
How many calories are in raw sunflower kernels?
For sunflower seeds, the locked raw sunflower seed kernels record provides 609 kcal per 100 g; use only a matching state and source-held weight.
609 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Raw sunflower kernels nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 609 kcal
- Protein
- 18.9 g
- Carbohydrate
- 24.5 g
- Fat
- 48.4 g
- Fibre
- 7.22 g
- Sodium
- 0 mg
- Potassium
- 657 mg
- Magnesium
- 302 mg
Source: USDA FoodData Central Foundation record 2515381. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
18.9 g per 100 g. From Seeds, sunflower seed, kernel, raw.
Carbohydrate
24.5 g per 100 g. From Seeds, sunflower seed, kernel, raw.
Fat
48.4 g per 100 g. From Seeds, sunflower seed, kernel, raw.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where raw sunflower kernels fits in a varied eating pattern.
Sodium
0 mg per 100 g in the selected USDA record.
Potassium
657 mg per 100 g in the selected USDA record.
Magnesium
302 mg per 100 g in the selected USDA record.
Phosphorus
732 mg per 100 g in the selected USDA record.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
raw sunflower seed kernels
Selected nutrition reference.
roasted sunflower seeds
Use its own matching record or product label.
sunflower butter
Keep this state separate from the selected reference.
seed blend
Use the complete product label or recipe.
PRACTICAL CONTEXT
How raw sunflower kernels can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Portion basis
The page scales only source-held weights from 609 kcal per 100 g.
Fibre check
The selected record lists 7.22 g fibre per 100 g.
Protein check
The selected record lists 18.9 g protein per 100 g.
Best logging move
Match raw sunflower seed kernels exactly and keep roasted sunflower seeds separate.
QUALITY & SAFETY
How to choose, store and prepare it
Store
Keep the dry product closed and protected from moisture according to package directions.
After opening or cutting
After opening, follow the package directions and keep the container and closure clean.
Prepare
Review the package ingredient and allergen statement for sunflower seed.
Safety boundary
This page represents raw sunflower seed kernels; the nutrient record does not establish storage duration or clinical advice.
PHOTO LOGGING
How to log raw sunflower kernels more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the exact reference state: Seeds, sunflower seed, kernel, raw.
- 02
Use edible grams. Every named weight is held by the selected local USDA record. The 100 g entry is the source's nutrient basis; no household portion was invented.
- 03
Log oil, sauce, sweetener, salt and recipe ingredients separately.
- 04
Use a separate record when preparation changes the food state.
COMMON QUESTIONS
Raw sunflower kernels calorie and nutrition questions
How many calories are in 100 g of sunflower seeds?
609 kcal in the locked Seeds, sunflower seed, kernel, raw record.
Which state does this sunflower seeds page use?
Seeds, sunflower seed, kernel, raw. State and processing are part of the answer.
How much fibre is in sunflower seeds?
7.22 g per 100 g in the selected record.
Is roasted sunflower seeds included?
No. roasted sunflower seeds needs its own matching record or product label.
Where do the portion weights come from?
Named weights come from the selected local USDA record; the 100 g entry is the source nutrient basis.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Seeds, sunflower seed, kernel, raw, per 100 g edible portion. Numeric nutrition and named portion claims use the locked local USDA record. No household portion, search demand, storage duration, clinical effect or medical advice is inferred.
Open USDA FoodData Central Foundation record 2515381 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.