Seeds (sunflower seed kernels from shell, dry roasted, with salt added) nutrition facts

100 grams of seeds, sunflower seed kernels from shell, dry roasted, with salt added contain 546 calories, 19 g of protein, 15 g of carbohydrates and 50 g of fat. It is an excellent source of copper (203% DV), vitamin E (174% DV), selenium (144% DV) and pantothenic acid (B5) (141% DV). Most of its calories (76%) come from fat. It is high in sodium, with 6010 mg per 100 g. It is high in fiber.

Nutrition Facts
Calories546
% Daily Value*
Total fat 49.8 g64%
Saturated fat 5.22 g26%
Cholesterol 0 mg0%
Sodium 6010 mg261%
Total carbohydrate 15.3 g6%
Dietary fiber 9 g32%
Total sugars 2.73 g
Protein 19.3 g39%
Vitamin D 0 µg0%
Calcium 70 mg5%
Iron 3.8 mg21%
Potassium 850 mg18%

* 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

Protein 13%Carbs 10%Fat 76%
546calories
19.3 gprotein
15.3 gcarbs
49.8 gfat

Values shown for 100 g.

Rich in

  • Copper203%
  • Vitamin E174%
  • Selenium144%
  • Pantothenic acid (B5)141%
  • Phosphorus93%
  • Manganese92%

% Daily Value per 100 g

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Full nutrient profile

Amounts per 100 g. Change the serving size in the label above.

Vitamins

NutrientAmount% DV
Vitamin D0 µg0%
Vitamin A0 µg0%
Vitamin C1.4 mg2%
Vitamin E26.1 mg174%
Vitamin K2.7 µg2%
Thiamin (B1)0.11 mg9%
Riboflavin (B2)0.25 mg19%
Niacin (B3)7.04 mg44%
Pantothenic acid (B5)7.04 mg141%
Vitamin B60.8 mg47%
Folate237 µg59%
Vitamin B120 µg0%
Choline55.1 mg10%

Minerals

NutrientAmount% DV
Calcium70 mg5%
Iron3.8 mg21%
Potassium850 mg18%
Magnesium129 mg31%
Phosphorus1160 mg93%
Zinc5.29 mg48%
Copper1.83 mg203%
Manganese2.11 mg92%
Selenium79.3 µg144%

Fats

NutrientAmount% DV
Saturated fat5.22 g26%
Monounsaturated fat9.5 g-
Polyunsaturated fat32.9 g-

Other

NutrientAmount% DV
Water1.2 g-
Caffeine0 mg-
Alcohol0 g-

How it compares to other nut and seed products

Per 100 gSeeds (sunflower seed kernels from shell, dry roasted, with salt added)Category averageDifference
Calories546496+10%
Protein19.3 g15.3 g+26%
Total carbohydrate15.3 g28.8 g-47%
Total fat49.8 g39 g+28%
Dietary fiber9 g8.53 g+6%
Total sugars2.73 g6.68 g-59%
Sodium6010 mg159 mg+3685%

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Source: USDA FoodData Central, SR Legacy, FDC ID 169417. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.