How much fiber is in seeds, sunflower seed kernels?

One cup of Seeds, sunflower seed kernels has 15.4g of fiber, which is 51% of the recommended 30g daily intake. Per 100g, it contains 11.5g of fiber.

Is seeds, sunflower seed kernels high in fiber?

Seeds, sunflower seed kernels is a top-ranked high-fiber food in nut and seed products, ranked #14 out of 82 foods in its category. Each serving provides 51% of your daily 30g fiber goal.

Does seeds, sunflower seed kernels have soluble or insoluble fiber?

Per 100g, seeds, sunflower seed kernels contains 1.5g of soluble fiber and 10.0g of insoluble fiber. It's predominantly insoluble fiber, which supports digestive regularity.

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Seeds, sunflower seed kernels

Seeds, sunflower seed kernels, toasted, with salt added

51% daily fiber

15.4g of fiber per cup

Daily goal (30g ⓘ) 51%

Excellent fiber source. Just 1.9 cups to hit your daily 30g.

Fiber Breakdown per 100g

11.5g / 100g

1.5g soluble

10.0g insoluble

Soluble — feeds gut bacteria Insoluble — keeps things moving

Estimated from published research — actual values vary by variety and preparation.

Per Serving

15.4g

1 cup

Calories

619kcal

per 100g

Fiber / 100cal

1.9g

satiety metric

Category Rank

#14/ 82

Top 17%

Rank in Nut and Seed Products Top 17%

Least fiber Most fiber

Seeds, sunflower seed kernels & Fiber

A cup of seeds, sunflower seed kernels provides 15.4g of dietary fiber along with 619 calories per 100g. That's 1.9g of fiber per 100 calories — a moderate fiber-to-calorie ratio.

The fiber splits into 1.5g soluble and 10.0g insoluble per 100g. The higher insoluble fiber content supports digestive regularity and gut health.

With 17.2g of protein per 100g, seeds, sunflower seed kernels also contributes to satiety alongside its fiber content.

Seeds, sunflower seed kernels

Fiber Breakdown per 100g

Seeds, sunflower seed kernels & Fiber

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