Seeds (sunflower seed kernels, dried) nutrition facts
Helianthus annuus
100 grams of seeds, sunflower seed kernels, dried contain 584 calories, 21 g of protein, 20 g of carbohydrates and 52 g of fat. It is an excellent source of vitamin E (235% DV), copper (200% DV), thiamin (B1) (123% DV) and selenium (96% DV). Most of its calories (74%) come from fat. It is high in fiber.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Vitamin E235%
- Copper200%
- Thiamin (B1)123%
- Selenium96%
- Manganese85%
- Vitamin B679%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 3 µg | 0% |
| Vitamin C | 1.4 mg | 2% |
| Vitamin E | 35.2 mg | 235% |
| Vitamin K | 0 µg | 0% |
| Thiamin (B1) | 1.48 mg | 123% |
| Riboflavin (B2) | 0.36 mg | 27% |
| Niacin (B3) | 8.34 mg | 52% |
| Pantothenic acid (B5) | 1.13 mg | 23% |
| Vitamin B6 | 1.34 mg | 79% |
| Folate | 227 µg | 57% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 55.1 mg | 10% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 78 mg | 6% |
| Iron | 5.25 mg | 29% |
| Potassium | 645 mg | 14% |
| Magnesium | 325 mg | 77% |
| Phosphorus | 660 mg | 53% |
| Zinc | 5 mg | 45% |
| Copper | 1.8 mg | 200% |
| Manganese | 1.95 mg | 85% |
| Selenium | 53 µg | 96% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 4.46 g | 22% |
| Monounsaturated fat | 18.5 g | - |
| Polyunsaturated fat | 23.1 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 4.73 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other nut and seed products
| Per 100 g | Seeds (sunflower seed kernels, dried) | Category average | Difference |
|---|---|---|---|
| Calories | 584 | 496 | +18% |
| Protein | 20.8 g | 15.3 g | +36% |
| Total carbohydrate | 20 g | 28.8 g | -31% |
| Total fat | 51.5 g | 39 g | +32% |
| Dietary fiber | 8.6 g | 8.53 g | +1% |
| Total sugars | 2.62 g | 6.68 g | -61% |
| Sodium | 9 mg | 159 mg | -94% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 170562. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.