Nut and Seed Products

Seeds, sunflower seed kernels, dried

100 grams of seeds (sunflower seed kernels, dried) has 584 calories, 20.8 g of protein, 51.5 g of total fat and 20 g of carbohydrate, including 8.6 g of fiber. These figures come from USDA FoodData Central (USDA SR Legacy), in data USDA published Apr 1, 2019.

USDA SR LegacyFDC ID 170562Helianthus annuus

Amount

Portion weights are from USDA. The page recalculates in your browser.

Nutrition data per 100 g

Calories584

Amount% Daily Value*

Total fat 51.5 g 66%
Saturated fat 4.5 g 22%
Trans fat —
Monounsaturated fat 18.5 g
Polyunsaturated fat 23.1 g
Cholesterol 0 mg 0%
Sodium 9 mg 0%
Total carbohydrate 20 g 7%
Dietary fiber 8.6 g 31%
Total sugars 2.6 g
Protein 20.8 g 42%

* % Daily Value uses the FDA Daily Values for adults and children 4 years and older (21 CFR 101.9). A dash means USDA does not report that value for this food.

Key numbers per 100 g

Calories

584

Protein

20.8g

Total fat

51.5g

Carbohydrate

20g

Protein supplies about 14% of the calories in this food, using 4 calories per gram of protein. It has 9 mg of sodium per 100 g (0% of the 2,300 mg Daily Value).

This page shows laboratory and reference data for a generic food, not a specific product label. Packaged foods can differ, so check the label on the package you buy. This is not medical or nutrition advice.

Vitamins and minerals

Amounts per 100 g. Only nutrients USDA reports for this food are listed.

Nutrient	Amount	% Daily Value	Daily Value
Vitamin A (RAE)	3 mcg	0%	900 mcg
Vitamin C	1.4 mg	2%	90 mg
Vitamin D	0 mcg	0%	20 mcg
Vitamin E	35.2 mg	235%	15 mg
Vitamin K	0 mcg	0%	120 mcg
Thiamin (B1)	1.5 mg	123%	1.2 mg
Riboflavin (B2)	0.36 mg	28%	1.3 mg
Niacin (B3)	8.3 mg	52%	16 mg
Vitamin B6	1.3 mg	79%	1.7 mg
Folate	227 mcg	57%	400 mcg
Vitamin B12	0 mcg	0%	2.4 mcg
Choline	55.1 mg	10%	550 mg
Calcium	78 mg	6%	1,300 mg
Iron	5.3 mg	29%	18 mg
Potassium	645 mg	14%	4,700 mg
Magnesium	325 mg	77%	420 mg
Phosphorus	660 mg	53%	1,250 mg
Zinc	5 mg	45%	11 mg
Copper	1.8 mg	200%	0.9 mg
Selenium	53 mcg	96%	55 mcg
Water	4.7 g	—	—
Caffeine	0 mg	—	—

Not reported by USDA for this food: Trans fat.Percent Daily Values are reference numbers for comparing foods, not personal targets.

Portion sizes and weights

Household measures that USDA lists for seeds (sunflower seed kernels, dried), with their weight in grams and the calories in each.

Portion	Weight	Calories	Protein
1 cup, with hulls, edible yield	46 g	269	9.6 g
1 cup	140 g	818	29.1 g

About these numbers

USDA FoodData Central reports nutrients per 100 grams of the edible portion. SR Legacy values come from the final release of the USDA National Nutrient Database for Standard Reference, which USDA no longer updates. Values from SR Legacy final release (April 2018). Rounded for display; per-portion figures are calculated from the 100 g values.

Similar foods in Nut and Seed Products

Seeds, breadfruit seeds, boiled 168 kcal
Seeds, breadfruit seeds, raw 191 kcal
Seeds, breadfruit seeds, roasted 207 kcal
Seeds, breadnut tree seeds, dried 367 kcal
Seeds, breadnut tree seeds, raw 217 kcal
Seeds, chia seeds, dried 486 kcal
Seeds, cottonseed flour, low fat (glandless) 332 kcal
Seeds, cottonseed flour, partially defatted (glandless) 359 kcal
Seeds, cottonseed kernels, roasted (glandless) 506 kcal
Seeds, cottonseed meal, partially defatted (glandless) 367 kcal

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Sources

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central — USDA SR Legacy, FDC ID 170562 (fdc.nal.usda.gov), published Apr 1, 2019.
FDA Daily Values for adults and children 4 years and older (21 CFR 101.9) (fda.gov, eCFR).
USDA and FDA do not endorse OpenPlate. Not medical or nutrition advice.