🧪 Nutrition Facts
- Calories 209.9
- Total Fat 16.0 g
- Saturated Fat 16.0 g
- Cholesterol 0.0 mg
- Sodium 0.0 mg
- Potassium 250.9 mg
- Total Carbohydrate 7.0 g
- Dietary Fiber 4.0 g
- Sugars 1.0 g
- Protein 7.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 8.0 IU
- Vitamin E 0.0 mg
- Calcium 25.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.0 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: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 209.9 calories per serving (1 Serving (32.0g)), Unsalted Sunflower Kernels is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (16.0g, 72% of calories), including 16.0g of saturated fat. It contains 2.0mg of iron (11% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Sunflower Kernels, Sunflower Oil.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Unsalted Sunflower Kernels. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Unsalted Sunflower Kernels — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Unsalted Sunflower Kernels contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 209.9 kcal | 10.5% |
| Total Fat | 16.0 g | 21% |
| Saturated Fat | 16.0 g | 80% |
| Total Carbohydrate | 7.0 g | 3% |
| Dietary Fiber | 4.0 g | 14% |
| Total Sugars | 1.0 g | 2% |
| Protein | 7.0 g | 14% |
| Vitamin D | 8.0 IU | 1% |
| Calcium | 25.0 mg | 2% |
| Iron | 2.0 mg | 11% |
| Potassium | 250.9 mg | 5% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Unsalted Sunflower Kernels accounts for 10.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 72% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 209.9 calories in Unsalted 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 | 15.9 min |
| Walking: 17 minutes per mile | 36.2 min |
| Cycling (Low Intensity) | 23.0 min |
| HIIT | 19.4 min |
| Cycling (High Intensity) | 13.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Unsalted Sunflower Kernels
Is Unsalted Sunflower Kernels good for weight loss?
Sunflower kernels are calorie-dense at 210 per ounce, so portion control matters if you're watching your weight. However, their 7g of protein and 4g of fiber per serving can help you feel satisfied, potentially reducing overall calorie intake when eaten in measured amounts.
Is Unsalted Sunflower Kernels heart-healthy?
While sunflower kernels contain beneficial nutrients like potassium and vitamin E, the high saturated fat level—comprising most of the 16g total fat—may not support heart health when consumed regularly in large amounts. Enjoying them occasionally in small portions could fit into a heart-conscious diet.
How does the fiber in Unsalted Sunflower Kernels support digestion?
With 4g of fiber per ounce, sunflower kernels support digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. This fiber content also contributes to the satiety effect that can help with managing appetite.
What diets does Unsalted Sunflower Kernels suit?
These kernels work well for high-protein and low-carb diets given their 7g protein and only 7g carbs per serving. They're also suitable for vegan and vegetarian diets as a plant-based protein source, though portions should be controlled on calorie-restricted plans.
What should I watch out for with Unsalted Sunflower Kernels?
The saturated fat content is notably high at 16g per serving, which is significant for a small 32g portion. Since these are unsalted, they're a good choice if you monitor sodium, but be mindful of portions to keep calories in check.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
