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[N]extrient

Seeds Sunflower Seed Kernels with Salt Added (Dry Roasted)

SR Legacy·Comprehensive Reference Data

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

Nut and Seed Products

A 100g serving covers 203% of the daily recommended Copper, making Seeds Sunflower Seed Kernels with Salt Added (Dry Roasted) one of the more concentrated dietary sources of this nutrient. Both protein (21g) and fat (56.1g) are substantial, making Seeds Sunflower Seed Kernels with Salt Added (Dry Roasted) a calorie-efficient source of both macronutrients. At 612 calories per 100g, Seeds Sunflower Seed Kernels with Salt Added (Dry Roasted) is highly concentrated in energy, typical of foods rich in fats or sugars. Sodium is notably high at 532mg per 100g (23% DV), relevant for anyone on a low-sodium or DASH diet. Seeds Sunflower Seed Kernels with Salt Added (Dry Roasted) provides 10.3g of dietary fiber per 100g (37% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Seeds Sunflower Seed Kernels with Salt Added (Dry Roasted) delivers meaningful amounts of 19 different vitamins and minerals above 10% of daily value.

Calories612KCAL
Protein21G
Fat56.1G
Carbs17.1G
Fiber10.3G

Calorie Distribution

657kcal
  • Protein13%21 g
  • Fat77%56.1 g
  • Carbs10%17.1 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water1.5G
Energy612KCAL
Protein21.0G
Total lipid (fat)56.1G
Carbohydrate, by difference17.1G
Fiber, total dietary10.3G
Vitamin C, total ascorbic acid0MG
Thiamin0.47MG
Riboflavin0.51MG
Niacin7.0MG
Vitamin B-60.76MG
Folate, total169UG
Vitamin A, RAE1.0UG
Vitamin E (alpha-tocopherol)19.6MG
Vitamin K (phylloquinone)1.2UG
Calcium, Ca78.0MG
Iron, Fe5.2MG
Magnesium, Mg358MG
Phosphorus, P750MG
Potassium, K689MG
Sodium, Na532MG
Zinc, Zn6.0MG
Copper, Cu1.8MG
Manganese, Mn2.9MG
Selenium, Se80.4UG
Energy (Atwater General Factors)657KCAL
Energy (Atwater Specific Factors)612KCAL
Energy2560kJ
Nitrogen4.0G
Total fat (NLEA)52.1G
Ash4.3G
Carbohydrate, by summation14.9G
Sugars, Total3.1G
Sucrose3.1G
Glucose0G
Fructose0G
Lactose0G
Maltose0G
Galactose0G
Starch1.5G
Pantothenic acid0.84MG
Choline, total52.0MG
Choline, free6.9MG
Choline, from phosphocholine41.7MG
Choline, from phosphotidyl choline0.50MG
Choline, from glycerophosphocholine3.0MG
Choline, from sphingomyelin0MG
Betaine8.7MG
Carotene, beta10.0UG
Carotene, alpha0UG
Cryptoxanthin, beta1.0UG
Lycopene0UG
Lutein + zeaxanthin42.0UG
Tocopherol, beta0.99MG
Tocopherol, gamma0.97MG
Tocopherol, delta0.33MG
Tocotrienol, alpha0.05MG
Tocotrienol, beta0MG
Tocotrienol, gamma0MG
Tocotrienol, delta0MG
Vitamin K (Dihydrophylloquinone)1.4UG
Vitamin K (Menaquinone-4)0UG
Fatty acids, total saturated5.4G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 11:00G
SFA 12:00G
SFA 14:00.02G
SFA 15:00.009G
SFA 16:02.3G
SFA 17:00.03G
SFA 18:02.1G
SFA 20:00.18G
SFA 22:00.54G
SFA 24:00.18G
Fatty acids, total monounsaturated33.4G
MUFA 14:1 c0G
MUFA 15:10G
MUFA 16:1 c0.03G
MUFA 17:10.03G
MUFA 17:1 c0.03G
MUFA 18:1 c33.2G
MUFA 20:1 c0.15G
MUFA 22:1 c0.002G
MUFA 22:1 n-90.002G
MUFA 24:1 c0.007G
Fatty acids, total polyunsaturated13.0G
PUFA 18:2 c13.0G
PUFA 18:2 n-6 c,c13.0G
PUFA 18:2 CLAs0.006G
PUFA 18:3 c0.06G
PUFA 18:3 n-3 c,c,c (ALA)0.06G
PUFA 18:3 n-6 c,c,c0.002G
PUFA 18:40G
PUFA 20:2 c0G
PUFA 20:2 n-6 c,c0G
PUFA 20:3 c0G
PUFA 20:3 n-30G
PUFA 20:3 n-60G
PUFA 20:3 n-90G
PUFA 20:40.02G
PUFA 20:4c0.02G
PUFA 20:5c0G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:20.005G
PUFA 22:5 c0G
PUFA 22:40G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 c0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0.30G
Fatty acids, total trans-monoenoic0.21G
TFA 16:1 t0G
TFA 18:1 t0.21G
TFA 22:1 t0G
Fatty acids, total trans-dienoic0.08G
TFA 18:2 t not further defined0.08G
Fatty acids, total trans-polyenoic0G
TFA 18:3 t0G

Common Serving Sizes

ServingCalProteinFatCarbs
(127g)77726.7g71.2g21.7g

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

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Seeds Sunflower Seed Kernels (Dried)

584 kcal20.78g protein

Seeds Sesame Butter Tahini (From Unroasted Kernels (non-chemically Removed Seed Coat))

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Seeds Sesame Seed Kernels (Dried (decorticated))

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Nuts Almond Butter Plain Without Salt Added

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Nutrient Highlights

  • Seeds Sunflower Seed Kernels with Salt Added (Dry Roasted) is a excellent source of Magnesium (85% DV) — see top foods ranked by Magnesium
  • Seeds Sunflower Seed Kernels with Salt Added (Dry Roasted) is a excellent source of Zinc (55% DV) — see top foods ranked by Zinc
  • Seeds Sunflower Seed Kernels with Salt Added (Dry Roasted) is a excellent source of Protein (42% DV) — see top foods ranked by Protein
  • Seeds Sunflower Seed Kernels with Salt Added (Dry Roasted) is a excellent source of Fiber (37% DV) — see top foods ranked by Fiber
  • Seeds Sunflower Seed Kernels with Salt Added (Dry Roasted) is a excellent source of Iron (29% DV) — see top foods ranked by Iron

Dietary Considerations

  • With 689mg of potassium per 100g, individuals on a renal diet should moderate their intake of Seeds Sunflower Seed Kernels with Salt Added (Dry Roasted). See the Kidney Disease & Low-Potassium Diet guide for more.

  • At 532mg of sodium per 100g, Seeds Sunflower Seed Kernels 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 with Salt Added (Dry Roasted) provides 5.2mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

  • Seeds Sunflower Seed Kernels with Salt Added (Dry Roasted) is a meaningful source of folate at 169mcg 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 3% (#248 of 8,262)
  • Potassium: top 5% (#413 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 MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories612
% Daily Value*
Total Fat 56.1G72%
Cholesterol 0mg0%
Sodium 532MG23%
Total Carbohydrate 17.1G6%
Dietary Fiber 10.3G37%
Total Sugars 0
Protein 21.0G42%
Vitamin D 0mcg0%
Calcium 78.0MG6%
Iron 5.2MG29%
Potassium 689MG15%

* 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: 325524.

View on USDA FoodData Central →