Sunflower kernels are 584 kcal and 51.5 g fat per 100 g. Similar density to most tree nuts. A quarter cup is ~30 g and ~175 kcal. Portion errors on calorie-dense foods reach 50–200% (Almiron-Roig et al., Appetite 2013). A popular Bulgarian snack (слънчогледови семки) eaten cracked one-by-one, which slows intake naturally. Weigh the shelled kernels.
How should I track Seeds, sunflower seed kernels, dried?
Seeds, sunflower seed kernels, dried is high in magnesium. Nuts like Seeds, sunflower seed kernels, dried 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.