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Seeds (sunflower seed kernels, dried) — Nutrition Facts
USDA FoodData Central · Low protein density3.6 g protein per 100 kcal
Protein 13% · 20.8 g
Carbs 13% · 20 g
Fat 74% · 51.5 g
Diet compliance
| Diet | Why |
|---|
| ✗ Keto | 11.4 g net carbs / 100 g — keto-friendly means <6 g |
| ✗ Carnivore | not animal flesh |
| ✓ Vegan | no animal products |
| ✓ Vegetarian | no meat or fish (dairy/eggs OK) |
| ✓ Whole30 | no grains, dairy, legumes, or added sugar |
Nutrition label — per 100 g
Nutrition Facts
Seeds (sunflower seed kernels, dried) · per 100 g
Calories584
Total Fat 51.5 g66% DV
Saturated Fat 4.5 g22% DV
Cholesterol 0 mg0% DV
Sodium 9 mg0% DV
Total Carbs 20 g7% DV
Fiber 8.6 g31% DV
Sugars 2.6 g
Protein 20.8 g42% DV
Vitamin D 0 µg · Calcium 78 mg · Iron 5.3 mg · Potassium 645 mg
Based on FDA Daily Values · USDA FoodData Central
Calories & protein per common portion
| Portion | Weight | Calories |
|---|
| 100 grams | 100 g | 584 |
| 1 cup, with hulls, edible yield | 46 g | 268.6 |
| 1 cup | 140 g | 817.6 |
Protein per calorie
Seeds (sunflower seed kernels, dried) delivers 3.6 g of protein per 100 calories — see where it ranks →
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FAQ
How many calories are in Seeds (sunflower seed kernels, dried)?
Seeds (sunflower seed kernels, dried) has 584 calories per 100 grams, which is about 268.6 calories per 1 cup, with hulls, edible yield.
How much protein is in Seeds (sunflower seed kernels, dried)?
Seeds (sunflower seed kernels, dried) has 20.8 g of protein per 100 grams — 3.6 g of protein per 100 calories.
Is Seeds (sunflower seed kernels, dried) keto-friendly?
Seeds (sunflower seed kernels, dried) has 11.4 g net carbs per 100 g, so it is not keto-friendly under the 6 g net-carbs-per-100 g rule of thumb.
Is Seeds (sunflower seed kernels, dried) vegan?
Seeds (sunflower seed kernels, dried) is vegan — it contains no animal-derived ingredients.
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