Seeds Sunflower Seed Kernels (Dried)
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 kernels, dried
Nut and Seed Products
A 100g serving covers 234% of the daily recommended Vitamin E, making Seeds Sunflower Seed Kernels (Dried) one of the more concentrated dietary sources of this nutrient. Both protein (20.8g) and fat (51.5g) are substantial, making Seeds Sunflower Seed Kernels (Dried) a calorie-efficient source of both macronutrients. At 584 calories per 100g, Seeds Sunflower Seed Kernels (Dried) is highly concentrated in energy, typical of foods rich in fats or sugars. With only 9mg of sodium, Seeds Sunflower Seed Kernels (Dried) is naturally very low in sodium and suitable for sodium-restricted diets. Seeds Sunflower Seed Kernels (Dried) provides 8.6g of dietary fiber per 100g (31% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Seeds Sunflower Seed Kernels (Dried) delivers meaningful amounts of 19 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein13%20.8 g
- Fat74%51.5 g
- Carbs13%20 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 4.7 | G |
| Energy | 584 | KCAL |
| Protein | 20.8 | G |
| Total lipid (fat) | 51.5 | G |
| Carbohydrate, by difference | 20.0 | G |
| Fiber, total dietary | 8.6 | G |
| Total Sugars | 2.6 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 1.4 | MG |
| Thiamin | 1.5 | MG |
| Riboflavin | 0.35 | MG |
| Niacin | 8.3 | MG |
| Vitamin B-6 | 1.3 | MG |
| Folate, total | 227 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 3.0 | UG |
| Vitamin E (alpha-tocopherol) | 35.2 | MG |
| Vitamin D (D2 + D3) | 0 | UG |
| Vitamin K (phylloquinone) | 0 | UG |
| Calcium, Ca | 78.0 | MG |
| Iron, Fe | 5.3 | MG |
| Magnesium, Mg | 325 | MG |
| Phosphorus, P | 660 | MG |
| Potassium, K | 645 | MG |
| Sodium, Na | 9.0 | MG |
| Zinc, Zn | 5.0 | MG |
| Copper, Cu | 1.8 | MG |
| Manganese, Mn | 1.9 | MG |
| Selenium, Se | 53.0 | UG |
| Energy | 2445 | kJ |
| Ash | 3.0 | G |
| Sucrose | 2.5 | G |
| Pantothenic acid | 1.1 | MG |
| Folic acid | 0 | UG |
| Folate, food | 227 | UG |
| Folate, DFE | 227 | UG |
| Choline, total | 55.1 | MG |
| Betaine | 35.4 | MG |
| Vitamin B-12, added | 0 | UG |
| Retinol | 0 | UG |
| Carotene, beta | 30.0 | UG |
| Carotene, alpha | 0 | UG |
| Cryptoxanthin, beta | 0 | UG |
| Vitamin A, IU | 50.0 | IU |
| Lycopene | 0 | UG |
| Lutein + zeaxanthin | 0 | UG |
| Vitamin E, added | 0 | MG |
| Tocopherol, beta | 1.2 | MG |
| Tocopherol, gamma | 0.37 | MG |
| Tocopherol, delta | 0.02 | MG |
| Tocotrienol, beta | 0 | MG |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Vitamin K (Dihydrophylloquinone) | 0 | UG |
| Vitamin K (Menaquinone-4) | 0 | UG |
| Fatty acids, total saturated | 4.5 | G |
| SFA 4:0 | 0 | G |
| SFA 6:0 | 0 | G |
| SFA 8:0 | 0 | G |
| SFA 10:0 | 0 | G |
| SFA 12:0 | 0 | G |
| SFA 14:0 | 0.03 | G |
| SFA 15:0 | 0 | G |
| SFA 16:0 | 2.2 | G |
| SFA 17:0 | 0.02 | G |
| SFA 18:0 | 1.7 | G |
| SFA 20:0 | 0.12 | G |
| SFA 22:0 | 0.32 | G |
| SFA 24:0 | 0.07 | G |
| Fatty acids, total monounsaturated | 18.5 | G |
| MUFA 14:1 | 0 | G |
| MUFA 15:1 | 0 | G |
| MUFA 16:1 | 0.02 | G |
| MUFA 17:1 | 0.01 | G |
| MUFA 18:1 | 18.4 | G |
| MUFA 20:1 | 0.09 | G |
| MUFA 22:1 | 0.03 | G |
| MUFA 24:1 c | 0 | G |
| Fatty acids, total polyunsaturated | 23.1 | G |
| PUFA 18:2 | 23.1 | G |
| PUFA 18:3 | 0.06 | G |
| PUFA 18:4 | 0.01 | G |
| PUFA 20:2 n-6 c,c | 0 | G |
| PUFA 20:3 | 0 | G |
| PUFA 20:4 | 0 | G |
| PUFA 20:5 n-3 (EPA) | 0.01 | G |
| PUFA 21:5 | 0 | G |
| PUFA 22:4 | 0 | G |
| PUFA 22:5 n-3 (DPA) | 0 | G |
| PUFA 22:6 n-3 (DHA) | 0 | G |
| Phytosterols | 534 | MG |
| Tryptophan | 0.35 | G |
| Threonine | 0.93 | G |
| Isoleucine | 1.1 | G |
| Leucine | 1.7 | G |
| Lysine | 0.94 | G |
| Methionine | 0.49 | G |
| Cystine | 0.45 | G |
| Phenylalanine | 1.2 | G |
| Tyrosine | 0.67 | G |
| Valine | 1.3 | G |
| Arginine | 2.4 | G |
| Histidine | 0.63 | G |
| Alanine | 1.1 | G |
| Aspartic acid | 2.4 | G |
| Glutamic acid | 5.6 | G |
| Glycine | 1.5 | G |
| Proline | 1.2 | G |
| Serine | 1.1 | G |
| Alcohol, ethyl | 0 | G |
| Caffeine | 0 | MG |
| Theobromine | 0 | MG |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| cup, with hulls, edible yield (46g) | 269 | 9.6g | 23.7g | 9.2g |
| cup (140g) | 818 | 29.1g | 72g | 28g |
Scaled from Seeds Sunflower Seed Kernels (Dried)'s per-100g values using USDA portion data.
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Nutrient Highlights
- Seeds Sunflower Seed Kernels (Dried) is a excellent source of Magnesium (77% DV) — see top foods ranked by Magnesium
- Seeds Sunflower Seed Kernels (Dried) is a excellent source of Zinc (45% DV) — see top foods ranked by Zinc
- Seeds Sunflower Seed Kernels (Dried) is a excellent source of Protein (42% DV) — see top foods ranked by Protein
- Seeds Sunflower Seed Kernels (Dried) is a excellent source of Fiber (31% DV) — see top foods ranked by Fiber
- Seeds Sunflower Seed Kernels (Dried) is a excellent source of Iron (29% DV) — see top foods ranked by Iron
Dietary Considerations
With 645mg of potassium per 100g, individuals on a renal diet should moderate their intake of Seeds Sunflower Seed Kernels (Dried). See the Kidney Disease & Low-Potassium Diet guide for more.
Seeds Sunflower Seed Kernels (Dried) is naturally low in sodium at 9mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Seeds Sunflower Seed Kernels (Dried) provides 5.3mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.
Seeds Sunflower Seed Kernels (Dried) is a meaningful source of folate at 227mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.
Rankings Among 8,262 USDA Foods
- Magnesium: top 1% (#83 of 8,262)
- Fiber: top 5% (#413 of 8,262)
- Potassium: top 5% (#413 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: 170562.
View on USDA FoodData Central →