Raw sunflower seed kernels have 609 kcal and only 0 mg sodium per 100 g. The unsalted kernels are identical in calories to roasted versions — roasting does not significantly change macros. Shelled seeds are easy to overeat without the natural pace of cracking shells. Weigh each serving.
How should I track Seeds, sunflower seed, kernel?
Seeds, sunflower seed, kernel is high in magnesium. Nuts like Seeds, sunflower seed, kernel are one of the easiest foods to overeat. Research on portion estimation (Almiron-Roig et al., Appetite 2013) found that people underestimate calorie-dense foods by 50–200% when eyeballing portions. A small handful can easily be 300+ calories. The best habit: pre-portion into 30 g bags or use a scale each time. Also check whether your nuts are raw, roasted, or roasted-in-oil — the roasted-in-oil versions add extra fat that is not in the raw nutrition values.