Calories in HARMONS, RAW SUNFLOWER KERNELS

Serving Size: 1 Serving (50.0g)
Amount Per Serving
  • Calories 305.0
  • Total Fat 25.0 g
  • Saturated Fat 4.0 g
  • Cholesterol 0.0 mg
  • Sodium 3.0 mg
  • Potassium 0.0 mg
  • Total Carbohydrate 10.0 g
  • Dietary Fiber 6.0 g
  • Sugars 3.0 g
  • Protein 10.0 g
  • Vitamin A 250.0 IU
  • Vitamin B-12 0.0 µg
  • Vitamin B-6 0.0 mg
  • Vitamin C 3.0 mg
  • Vitamin D 0.0 IU
  • Vitamin E 0.0 mg
  • Calcium 450.0 mg
  • Copper 0.0 mg
  • Folate 0.0 µg
  • Iron 0.4 mg
  • Magnesium 0.0 mg
  • Manganese 0.0 mg
  • Niacin 0.0 mg
  • Pantothenic Acid 0.0 mg
  • Phosphorus 0.0 mg
  • Riboflavin 0.0 mg
  • Thiamin 0.0 mg
  • Zinc 0.0 mg

Note: The nutrition information for this food comes from the USDA Food Central Database. The data from the USDA is generally pretty accurate. However, please use the data on this page at your own risk. Daily values are based on a 2,000 calorie per day diet put forth by the FDA. Actual daily nutrient requirements may be different based on your gender, age, level of physical activity, medical issues and other factors.

Nutrition Summary

At 305.0 calories per serving (1 Serving (50.0g)), HARMONS, RAW SUNFLOWER KERNELS is a high-calorie food — portion size matters if you're monitoring your daily intake. The majority of its calories come from fat (25.0g, 73.8% of calories), including 4.0g of saturated fat. It's a good source of dietary fiber at 6.0g per serving (21% DV), which supports digestive health and helps keep you full.


Diet & Nutrition Tags

✅ High Fiber

Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.


Ingredients

100% SUNFLOWER KERNELS.

% Daily Value

The following shows how one serving of HARMONS, RAW SUNFLOWER KERNELS contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.

Nutrient Amount % Daily Value
Calories 305.0 kcal 15.2%
Total Fat 25.0 g 32%
Saturated Fat 4.0 g 20%
Sodium 3.0 mg 0%
Total Carbohydrate 10.0 g 4%
Dietary Fiber 6.0 g 21% ✅
Protein 10.0 g 20%
Vitamin C 3.0 mg 3%
Calcium 450.0 mg 35%
Iron 0.4 mg 2%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


Calorie Analysis

HARMONS, RAW SUNFLOWER KERNELS accounts for 15.2% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 73.8% of the calories.

Fat 73.8%
Fat 73.8% Carbs 13.1% Protein 13.1%

Exercise Burn Time

How long would it take to burn off the 305.0 calories in HARMONS, RAW SUNFLOWER KERNELS? The table below shows burn time for a 170-pound person doing common exercises.

Exercise Minutes to Burn
Running: 10 minutes per mile 23.1 min
Walking: 17 minutes per mile 52.6 min
Cycling (Low Intensity) 33.4 min
HIIT 28.3 min
Table Tennis (Ping Pong) 55.7 min

You can find more information on the calories burned doing popular exercises here.



Other Food Calorie Information


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