Nut and Seed Products
Seeds, sunflower seed kernels, dry roasted, with salt added
100 grams of seeds (sunflower seed kernels, dry roasted, with salt added) has 612 calories, 21 g of protein, 56.1 g of total fat and 17.1 g of carbohydrate, including 10.3 g of fiber. These figures come from USDA FoodData Central (USDA Foundation Foods), in data USDA published Apr 1, 2019.
USDA Foundation FoodsFDC ID 325524
Amount
Portion weights are from USDA. The page recalculates in your browser.
Nutrition data per 100 g
Calories612
Amount% Daily Value*
- Total fat 56.1 g 72%
- Saturated fat 5.4 g 27%
- Trans fat 0.3 g
- Monounsaturated fat 33.4 g
- Polyunsaturated fat 13 g
- Cholesterol —
- Sodium 532 mg 23%
- Total carbohydrate 17.1 g 6%
- Dietary fiber 10.3 g 37%
- Total sugars 3.1 g
- Protein 21 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
612
Protein
21g
Total fat
56.1g
Carbohydrate
17.1g
Protein supplies about 14% of the calories in this food, using 4 calories per gram of protein. It has 532 mg of sodium per 100 g (23% 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) | 1 mcg | 0% | 900 mcg |
| Vitamin C | 0 mg | 0% | 90 mg |
| Vitamin E | 19.6 mg | 131% | 15 mg |
| Vitamin K | 1.2 mcg | 1% | 120 mcg |
| Thiamin (B1) | 0.47 mg | 39% | 1.2 mg |
| Riboflavin (B2) | 0.51 mg | 39% | 1.3 mg |
| Niacin (B3) | 7 mg | 44% | 16 mg |
| Vitamin B6 | 0.76 mg | 45% | 1.7 mg |
| Folate | 169 mcg | 42% | 400 mcg |
| Choline | 52 mg | 9% | 550 mg |
| Calcium | 78 mg | 6% | 1,300 mg |
| Iron | 5.2 mg | 29% | 18 mg |
| Potassium | 689 mg | 15% | 4,700 mg |
| Magnesium | 358 mg | 85% | 420 mg |
| Phosphorus | 750 mg | 60% | 1,250 mg |
| Zinc | 6 mg | 55% | 11 mg |
| Copper | 1.8 mg | 203% | 0.9 mg |
| Selenium | 80.4 mcg | 146% | 55 mcg |
| Water | 1.5 g | — | — |
Not reported by USDA for this food: Cholesterol, Vitamin D, Vitamin B12, Caffeine.Percent Daily Values are reference numbers for comparing foods, not personal targets.
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Portion sizes and weights
Household measures that USDA lists for seeds (sunflower seed kernels, dry roasted, with salt added), with their weight in grams and the calories in each.
| Portion | Weight | Calories | Protein |
|---|---|---|---|
| 1 cup | 127 g | 777 | 26.7 g |
| Reference amount (RACC) | 30 g | 184 | 6.3 g |
RACC is the FDA Reference Amount Customarily Consumed, the amount used as the basis for serving sizes on labels.
About these numbers
USDA FoodData Central reports nutrients per 100 grams of the edible portion. Foundation Foods values come from chemical analysis of food samples, with details on how each value was derived. Values from Foundation Foods release of Apr 30, 2026. Rounded for display; per-portion figures are calculated from the 100 g values.
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Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central — USDA Foundation Foods, FDC ID 325524 (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.