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  1. Seeds, sunflower seed kernels, oil roasted, without salt

Oil roasted unsalted sunflower kernels have 592 kcal and 3 mg sodium per 100 g. Identical in macros to salted oil-roasted — the only difference is sodium. A good choice for roasted texture without excess sodium. Weigh each serving at 30 g.

About this food

How should I track Seeds, sunflower seed kernels, oil roasted, without salt?

Seeds, sunflower seed kernels, oil roasted, without salt is high in zinc. Nuts like Seeds, sunflower seed kernels, oil roasted, without salt 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.

Macro Breakdown

Macro Split: 13% Protein, 14% Carbs, 73% FatMacro Split100%
Protein13%20.1g
Carbs14%22.9g
Fat73%51.3g

Nutrition Facts

Per 100g. Percentages reflect Daily Value (DV).

Energy
  • Calories
    592kcal—
Macronutrients
  • Protein
    20.1g40%
  • Carbohydrates
    22.9g—
  • Fat
    51.3g—
  • Fiberathlete
    10.6g38%
  • Sugar
    3.1g—
  • Saturated Fat
    7.1g—
Minerals
  • Sodium
    3mg—
  • Calciumathlete
    87mg7%
  • Ironathlete
    4mg24%
Vitamins
  • Vitamin Dathlete
    0.0mcg0%

% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.

Serving Calculator

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Seeds, sunflower seed kernels, oil roasted, without salt — values for 30g

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Primary macros

Calories
178
kcal
Protein
6.0
g
Carbs
6.9
g
Fat
15.4
g

More nutrients

Fiber
3.2g
Sugar
0.9g
Sat. Fat
2.1g
Sodium
1mg
Calcium
26mg
Iron
1mg
Potassium
145mg
Magnesium
38mg
Zinc
2mg
Vitamin D
0.0mcg
Nutrient highlights
High in ZincHigh in FiberHigh in MagnesiumHigh in IronHigh in ProteinGood Source of Potassium

Frequently Asked Questions

Seeds, sunflower seed kernels, oil roasted, without salt is high in zinc. Nuts like Seeds, sunflower seed kernels, oil roasted, without salt 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.

Seeds, sunflower seed kernels, oil roasted, without salt contains 20.1g protein per 100g, which is high in protein. A 30g serving provides 6.0g protein.

Notable nutrients in Seeds, sunflower seed kernels, oil roasted, without salt include Zinc, Fiber and Magnesium. Per 100g: 20.1g protein, 22.9g carbs, and 51.3g fat.

Seeds, sunflower seed kernels, oil roasted, without salt contains 592 kcal per 100g, making it more calorie-dense. For weight loss, control portion sizes and fit it within your daily calorie targets.

Seeds, sunflower seed kernels, oil roasted, without salt is not ideal for a keto diet. At 12.3g net carbs per 100g, a single serving could easily exceed the daily 20-50g net carb limit.

Seeds, sunflower seed kernels, oil roasted, without salt provides 592 kcal, 20.1g protein, 22.9g carbs, and 51.3g fat per 100g. Compare with other nuts & seeds foods in our database to find the best option for your nutritional goals.

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30g(Standard)
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Evidence-based. Peer-reviewed. Adapted to you.

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Nuts & Seeds

Seeds, sunflower seed kernels, oil roasted, without salt

Macros per 100g

592
Calories
Protein20.1g
Fat51.3g
Carbs22.9g
Article research basis
1,316Papers Analyzed
4,705Foods in Database
100%Peer-Reviewed Sources
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Reviewed by Calibr8

Peer-reviewed data · Last updated March 21, 2026

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Potassium
483mg10%
  • Magnesiumathlete
    127mg30%
  • Zincathlete
    5mg47%
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