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[N]extrient

Seeds Sunflower Seed Kernels from Shell with Salt Added (Dry Roasted)

SR Legacy·Comprehensive Reference Data

Seeds, sunflower seed kernels from shell, dry roasted, with salt added

Nut and Seed Products

A 100g serving covers 261% of the daily recommended Sodium, making Seeds Sunflower Seed Kernels from Shell with Salt Added (Dry Roasted) one of the more concentrated dietary sources of this nutrient. Both protein (19.3g) and fat (49.8g) are substantial, making Seeds Sunflower Seed Kernels from Shell with Salt Added (Dry Roasted) a calorie-efficient source of both macronutrients. At 546 calories per 100g, Seeds Sunflower Seed Kernels from Shell with Salt Added (Dry Roasted) is highly concentrated in energy, typical of foods rich in fats or sugars. Sodium is notably high at 6008mg per 100g (261% DV), relevant for anyone on a low-sodium or DASH diet. Seeds Sunflower Seed Kernels from Shell with Salt Added (Dry Roasted) provides 9g of dietary fiber per 100g (32% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Seeds Sunflower Seed Kernels from Shell with Salt Added (Dry Roasted) delivers meaningful amounts of 19 different vitamins and minerals above 10% of daily value.

Calories546KCAL
Protein19.3G
Fat49.8G
Carbs15.3G
Fiber9G

Calorie Distribution

587kcal
  • Protein13%19.3 g
  • Fat76%49.8 g
  • Carbs10%15.3 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water1.2G
Energy546KCAL
Protein19.3G
Total lipid (fat)49.8G
Carbohydrate, by difference15.3G
Fiber, total dietary9.0G
Total Sugars2.7G
Cholesterol0MG
Vitamin C, total ascorbic acid1.4MG
Thiamin0.11MG
Riboflavin0.25MG
Niacin7.0MG
Vitamin B-60.80MG
Folate, total237UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)26.1MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)2.7UG
Calcium, Ca70.0MG
Iron, Fe3.8MG
Magnesium, Mg129MG
Phosphorus, P1155MG
Potassium, K850MG
Sodium, Na6008MG
Zinc, Zn5.3MG
Copper, Cu1.8MG
Manganese, Mn2.1MG
Selenium, Se79.3UG
Energy2285kJ
Ash14.4G
Sucrose2.7G
Glucose0.03G
Fructose0G
Lactose0G
Maltose0G
Galactose0G
Pantothenic acid7.0MG
Folic acid0UG
Folate, food237UG
Folate, DFE237UG
Choline, total55.1MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta5.0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU9.0IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Tocopherol, beta1.2MG
Tocopherol, gamma0MG
Tocopherol, delta0.24MG
Tocotrienol, alpha0MG
Tocotrienol, beta0MG
Tocotrienol, gamma0MG
Tocotrienol, delta0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated5.2G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00.05G
SFA 16:02.8G
SFA 18:02.2G
Fatty acids, total monounsaturated9.5G
MUFA 16:10.05G
MUFA 18:19.4G
MUFA 20:10.05G
MUFA 22:10G
Fatty acids, total polyunsaturated32.9G
PUFA 18:232.8G
PUFA 18:30.07G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Tryptophan0.29G
Threonine0.79G
Isoleucine0.97G
Leucine1.4G
Lysine0.80G
Methionine0.42G
Cystine0.38G
Phenylalanine0.99G
Tyrosine0.56G
Valine1.1G
Arginine2.0G
Histidine0.54G
Alanine0.95G
Aspartic acid2.1G
Glutamic acid4.7G
Glycine1.2G
Proline1.0G
Serine0.91G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
package (1.875 oz) yields (27g)1475.2g13.4g4.1g
oz (28.35g)1555.5g14.1g4.3g
cup (128g)69924.7g63.7g19.6g

Scaled from Seeds Sunflower Seed Kernels from Shell with Salt Added (Dry Roasted)'s per-100g values using USDA portion data.

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Nutritionally Similar Foods

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Nutrient Highlights

  • Seeds Sunflower Seed Kernels from Shell with Salt Added (Dry Roasted) is a excellent source of Sodium (261% DV) — see top foods ranked by Sodium
  • Seeds Sunflower Seed Kernels from Shell with Salt Added (Dry Roasted) is a excellent source of Zinc (48% DV) — see top foods ranked by Zinc
  • Seeds Sunflower Seed Kernels from Shell with Salt Added (Dry Roasted) is a excellent source of Protein (39% DV) — see top foods ranked by Protein
  • Seeds Sunflower Seed Kernels from Shell with Salt Added (Dry Roasted) is a excellent source of Fiber (32% DV) — see top foods ranked by Fiber
  • Seeds Sunflower Seed Kernels from Shell with Salt Added (Dry Roasted) is a excellent source of Magnesium (31% DV) — see top foods ranked by Magnesium

Dietary Considerations

  • With 850mg of potassium per 100g, individuals on a renal diet should moderate their intake of Seeds Sunflower Seed Kernels from Shell with Salt Added (Dry Roasted). See the Kidney Disease & Low-Potassium Diet guide for more.

  • At 6008mg of sodium per 100g, Seeds Sunflower Seed Kernels from Shell with Salt Added (Dry Roasted) should be consumed mindfully on a DASH or low-sodium diet. See the DASH Diet Guide.

  • Seeds Sunflower Seed Kernels from Shell with Salt Added (Dry Roasted) provides 3.8mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

  • Seeds Sunflower Seed Kernels from Shell with Salt Added (Dry Roasted) is a meaningful source of folate at 237mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.

Rankings Among 8,262 USDA Foods

  • Sodium: top <1% (#1 of 8,262)
  • Potassium: top 3% (#248 of 8,262)
  • Fiber: top 4% (#330 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories546
% Daily Value*
Total Fat 49.8G64%
Cholesterol 0MG0%
Sodium 6008MG261%
Total Carbohydrate 15.3G6%
Dietary Fiber 9.0G32%
Total Sugars 2.7G
Protein 19.3G39%
Vitamin D 0UG0%
Calcium 70.0MG5%
Iron 3.8MG21%
Potassium 850MG18%

* 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: 169417.

View on USDA FoodData Central →