89
Nuts & Seeds
Sunflower Seed Kernel
89/ 100
Sunflower seed kernels are nutrient-dense seeds rich in vitamin E, selenium, and polyunsaturated fats, offering cardiovascular and antioxidant support for healthy aging.
Nutrition · per ~28 g serving · ≈ a small handful
🔥 Calories
164/ 2000 kcal day
🥩Protein5.8 g12% DV
🍞Carbs5.6 g2% DV
🥑Fat14.4 g18% DV
🌿Fiber2.4 g9% DV
≈ 3g net carbs · carbs − fiber
Vitamins
- Vitamin E9.8 mg66% DV
- Thiamin0.41 mg35% DV
- Vitamin B60.38 mg22% DV
- Folate63.6 mcg16% DV
- Biotin2.2 mcg7% DV
- Pantothenic Acid0.32 mg6% DV
Minerals
- Copper0.50 mg56% DV
- Selenium14.8 mcg27% DV
- Manganese0.55 mg24% DV
- Magnesium91.0 mg22% DV
- Phosphorus184.8 mg15% DV
Other
- Sugars0.73 g
BioactivesEstimated
- Lignans~8.4 mg
- Phytosterols~42 mg
- Glutathione~4.2 mg
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: USDA SR Legacy (curated 2026-05-18)
Score · 89/100
Nutrient Density35.0 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality12.0 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content9.2 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats7.5 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives12.5 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact9.5 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
Top Nutrients
- Vitamin E235% DV
- Copper200% DV
- Thiamin123% DV
- Selenium96% DV
- Manganese85% DV
Overview
Sunflower seeds (Helianthus annuus) are native to North America and have been cultivated for over 4,500 years. The kernels—the edible interior after hull removal—are nutritional powerhouses containing approximately 49% fat (predominantly polyunsaturated), 21% protein, and significant micronutrients including vitamin E (alpha-tocopherol), selenium, magnesium, phosphorus, and zinc per 100g. Their exceptional vitamin E content (35.17mg/100g) makes them among the richest plant-based sources of this fat-soluble antioxidant. The seed's lignan and phenolic compounds contribute additional antioxidant capacity. For longevity, sunflower seed kernels support cardiovascular health through their favorable fatty acid profile, reduce oxidative stress through vitamin E and selenium, and provide bioavailable minerals critical for bone health, immune function, and metabolic enzyme activity. The combination of alpha-tocopherol and selenium creates synergistic antioxidant protection. Regular consumption correlates with improved cholesterol profiles and reduced inflammation markers in observational studies. Their high polyunsaturated fat content requires proper storage to prevent oxidation, but when fresh, they represent an accessible, affordable superfood for aging populations.
Health Benefits (5)
- Cardiovascular protection through improved cholesterol and lipid profilesstrongPolyunsaturated fats (linoleic acid) and phytosterols reduce LDL cholesterol oxidation and improve HDL:LDL ratios; magnesium supports endothelial function and blood pressure regulation
- Reduced oxidative stress and cellular aging via antioxidant activitystrongVitamin E and selenium work synergistically as cofactors for glutathione peroxidase and other antioxidant enzymes, neutralizing free radicals and protecting cell membranes
- Improved glucose control and reduced diabetes riskmoderateHigh magnesium and polyunsaturated fat content enhance insulin sensitivity; fiber content slows glucose absorption
- Enhanced bone mineral density and skeletal integritymoderateMagnesium, phosphorus, and zinc are essential cofactors for bone matrix mineralization and osteoblast function
- Anti-inflammatory effects and improved immune resiliencemoderateLignans and sesamin compounds inhibit pro-inflammatory cytokines; selenium optimizes T-cell and antibody production
Food Pairings
- ·Pair with spinach or kale because fat-soluble vitamins A, D, and K in leafy greens require dietary fat for absorption, and sunflower kernels provide abundant polyunsaturated fat
- ·Combine with citrus fruits (oranges, lemons) because vitamin C enhances absorption of the non-heme iron present in sunflower seeds
- ·Mix with whole grains (quinoa, oats) because complementary amino acids create a complete protein profile similar to animal sources
- ·Add to cruciferous vegetables (broccoli, Brussels sprouts) because combined glucosinolates and antioxidants amplify anti-inflammatory and detoxification pathways
Practical Tips
- ·Store kernels in airtight containers in the refrigerator or freezer to prevent oxidation of polyunsaturated fats; discard if any rancid smell develops
- ·Consume raw or lightly roasted (below 160°C/320°F) to preserve heat-sensitive vitamin E; excessive roasting destroys antioxidant compounds
- ·Portion control: aim for 30g (approximately ¼ cup) daily to obtain 8-10mg of vitamin E without excessive caloric intake (165 kcal per 30g)
- ·Soak kernels for 4-8 hours before eating to reduce phytic acid (antinutrient) and enhance mineral bioavailability, particularly zinc and magnesium
- ·Purchase hulled kernels or hull them yourself using a seed mill rather than cracking with teeth to avoid gum damage and ensure complete removal of hard shell
Optimal Timing
☀️
midday
Best with food
Consuming as a midday snack with complex carbohydrates provides sustained energy and stabilizes blood glucose through fat and protein content; also allows digestive time before evening
Avoid
- · immediately before bed (high fat may impair sleep onset)
- · in very large quantities mid-morning (may delay gastric emptying if consuming other meals soon after)
While the fat content breaks strict water fasting, small portions (10-15g) may be compatible with some intermittent fasting protocols that allow minimal calorie amounts
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow sunflower seed kernel stacks up
Compared to other nuts & seeds
Per 100 g of the default form. Bars show how much higher or lower sunflower seed kernel is than the average across 18 peer foods in this category. Green means a favorable direction; amber means the opposite.
Calories#11 of 19
584kcalvs585kcal avg
0% above category average
Protein#5 of 19
20.8gvs18.1g avg
+15% above category average
Fiber#12 of 19
8.6gvs13.1g avg
-34% below category average
Vitamin E#1 of 8
35.2mgvs12.6mg avg
+179% above category average
Copper#4 of 17
1.8mgvs1.5mg avg
+19% above category average
Thiamin#2 of 12
1.5mgvs0.8mg avg
+84% above category average
Selenium#3 of 6
53mcgvs416mcg avg
-87% below category average
Common questions
What people ask about sunflower seed kernel
What is sunflower seed kernel?
Sunflower Seed Kernel is classified as a nuts & seeds. Sunflower seed kernels are nutrient-dense seeds rich in vitamin E, selenium, and polyunsaturated fats, offering cardiovascular and antioxidant support for healthy aging.
Is sunflower seed kernel healthy?
Sunflower Seed Kernel scores 89/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin E, Copper, Thiamin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is sunflower seed kernel high in protein?
Not particularly. A 28 g serving provides about 5.8 g of protein (~12% of the 50 g daily value).
Is sunflower seed kernel high in fiber?
Not really. A 28 g serving provides about 2.4 g of fiber (~9% of the 28 g daily value).
What vitamins and minerals are in sunflower seed kernel?
In a 28 g serving, sunflower seed kernel is highest in Vitamin E (~66% DV), Copper (~56% DV), Thiamin (~35% DV), Selenium (~27% DV), Manganese (~24% DV).
Is sunflower seed kernel keto-friendly?
Yes — it fits comfortably in most keto plans. A 28 g serving has about 3.2 g of net carbs (5.6 g total minus 2.4 g fiber).
When is the best time to eat sunflower seed kernel?
Best in the midday. Consuming as a midday snack with complex carbohydrates provides sustained energy and stabilizes blood glucose through fat and protein content; also allows digestive time before evening
How much sunflower seed kernel should I eat?
A typical serving is around 28 g (~164 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating sunflower seed kernel alongside several other nuts & seeds sources.
Is sunflower seed kernel an allergen?
Sunflower Seed Kernel falls into the tree nut / seed group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
What pairs well with sunflower seed kernel?
Sunflower Seed Kernel pairs nicely with: Pair with spinach or kale because fat-soluble vitamins A, D, and K in leafy greens require dietary fat for absorption, and sunflower kernels provide abundant polyunsaturated fat; Combine with citrus fruits (oranges, lemons) because vitamin C enhances absorption of the non-heme iron present in sunflower seeds; Mix with whole grains (quinoa, oats) because complementary amino acids create a complete protein profile similar to animal sources; Add to cruciferous vegetables (broccoli, Brussels sprouts) because combined glucosinolates and antioxidants amplify anti-inflammatory and detoxification pathways.
Related supplements
Supplements that mirror Sunflower Seed Kernel's nutrient profile
Encyclopedia entries that supply the same signature nutrients sunflower seed kernel contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Connect the dots
Signature nutrients in Sunflower Seed Kernel
These are the nutrients sunflower seed kernelcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.