Seeds Sunflower Seed Kernel (Raw)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Seeds, sunflower seed, kernel, raw
Nut and Seed Products
A 100g serving covers 208% of the daily recommended Copper, making Seeds Sunflower Seed Kernel (Raw) one of the more concentrated dietary sources of this nutrient. Both protein (18.9g) and fat (48.4g) are substantial, making Seeds Sunflower Seed Kernel (Raw) a calorie-efficient source of both macronutrients. With only 0mg of sodium, Seeds Sunflower Seed Kernel (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Seeds Sunflower Seed Kernel (Raw) provides 7.2g of dietary fiber per 100g (26% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Seeds Sunflower Seed Kernel (Raw) delivers meaningful amounts of 11 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein12%18.9 g
- Fat72%48.4 g
- Carbs16%24.5 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 4.9 | G |
| Protein | 18.9 | G |
| Total lipid (fat) | 48.4 | G |
| Carbohydrate, by difference | 24.5 | G |
| Fiber, total dietary | 7.2 | G |
| Calcium, Ca | 116 | MG |
| Iron, Fe | 4.4 | MG |
| Magnesium, Mg | 302 | MG |
| Phosphorus, P | 732 | MG |
| Potassium, K | 657 | MG |
| Sodium, Na | 0 | MG |
| Zinc, Zn | 5.6 | MG |
| Copper, Cu | 1.9 | MG |
| Manganese, Mn | 2.6 | MG |
| Selenium, Se | 17.8 | UG |
| Energy (Atwater General Factors) | 609 | KCAL |
| Energy (Atwater Specific Factors) | 571 | KCAL |
| Nitrogen | 3.6 | G |
| Ash | 3.3 | G |
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Nutritionally Similar Foods
Based on protein, fat, carbs, fiber, and 11 other nutrients
Nutrient Highlights
- Seeds Sunflower Seed Kernel (Raw) is a excellent source of Magnesium (72% DV) — see top foods ranked by Magnesium
- Seeds Sunflower Seed Kernel (Raw) is a excellent source of Zinc (51% DV) — see top foods ranked by Zinc
- Seeds Sunflower Seed Kernel (Raw) is a excellent source of Protein (38% DV) — see top foods ranked by Protein
- Seeds Sunflower Seed Kernel (Raw) is a excellent source of Fiber (26% DV) — see top foods ranked by Fiber
- Seeds Sunflower Seed Kernel (Raw) is a excellent source of Iron (24% DV) — see top foods ranked by Iron
Dietary Considerations
With 657mg of potassium per 100g, individuals on a renal diet should moderate their intake of Seeds Sunflower Seed Kernel (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.
Seeds Sunflower Seed Kernel (Raw) is naturally low in sodium at 0mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Seeds Sunflower Seed Kernel (Raw) provides 4.4mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.
Rankings Among 8,262 USDA Foods
- Magnesium: top 1% (#83 of 8,262)
- Potassium: top 5% (#413 of 8,262)
- Fiber: top 6% (#496 of 8,262)
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Nutrition Facts
Serving Size 100g
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 2515381.
View on USDA FoodData Central →