Seeds (sunflower seed kernels, toasted, without salt) nutrition facts

100 grams of seeds, sunflower seed kernels, toasted, without salt contain 619 calories, 17 g of protein, 21 g of carbohydrates and 57 g of fat. It is an excellent source of copper (203% DV), pantothenic acid (B5) (141% DV), phosphorus (93% DV) and manganese (92% DV). Most of its calories (77%) come from fat. It is high in fiber.

Nutrition Facts
Calories619
% Daily Value*
Total fat 56.8 g73%
Saturated fat 5.95 g30%
Cholesterol 0 mg0%
Sodium 3 mg0%
Total carbohydrate 20.6 g7%
Dietary fiber 11.5 g41%
Protein 17.2 g34%
Vitamin D 0 µg0%
Calcium 57 mg4%
Iron 6.81 mg38%
Potassium 491 mg10%

* 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 10%Carbs 12%Fat 77%
619calories
17.2 gprotein
20.6 gcarbs
56.8 gfat

Values shown for 100 g.

Rich in

  • Copper203%
  • Pantothenic acid (B5)141%
  • Phosphorus93%
  • Manganese92%
  • Folate60%
  • Zinc48%

% 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%
Thiamin (B1)0.33 mg27%
Riboflavin (B2)0.28 mg22%
Niacin (B3)4.2 mg26%
Pantothenic acid (B5)7.06 mg141%
Vitamin B60.81 mg47%
Folate238 µg60%
Vitamin B120 µg0%

Minerals

NutrientAmount% DV
Calcium57 mg4%
Iron6.81 mg38%
Potassium491 mg10%
Magnesium129 mg31%
Phosphorus1160 mg93%
Zinc5.3 mg48%
Copper1.83 mg203%
Manganese2.11 mg92%

Fats

NutrientAmount% DV
Saturated fat5.95 g30%
Monounsaturated fat10.8 g-
Polyunsaturated fat37.5 g-

Other

NutrientAmount% DV
Water1 g-

How it compares to other nut and seed products

Per 100 gSeeds (sunflower seed kernels, toasted, without salt)Category averageDifference
Calories619496+25%
Protein17.2 g15.3 g+13%
Total carbohydrate20.6 g28.8 g-28%
Total fat56.8 g39 g+46%
Dietary fiber11.5 g8.53 g+35%
Sodium3 mg159 mg-98%

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Source: USDA FoodData Central, SR Legacy, FDC ID 170154. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.