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[N]extrient

Seeds Sunflower Seed Kernels with Salt Added (Oil Roasted)

SR Legacy·Comprehensive Reference Data

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

Nut and Seed Products

A 100g serving covers 242% of the daily recommended Vitamin E, making Seeds Sunflower Seed Kernels with Salt Added (Oil Roasted) one of the more concentrated dietary sources of this nutrient. Both protein (20.1g) and fat (51.3g) are substantial, making Seeds Sunflower Seed Kernels with Salt Added (Oil Roasted) a calorie-efficient source of both macronutrients. At 592 calories per 100g, Seeds Sunflower Seed Kernels with Salt Added (Oil Roasted) is highly concentrated in energy, typical of foods rich in fats or sugars. At 303mg of sodium per 100g, Seeds Sunflower Seed Kernels with Salt Added (Oil Roasted) contributes a noticeable portion of daily sodium — worth tracking for those monitoring salt. Seeds Sunflower Seed Kernels with Salt Added (Oil Roasted) provides 10.6g of dietary fiber per 100g (38% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Seeds Sunflower Seed Kernels with Salt Added (Oil Roasted) delivers meaningful amounts of 20 different vitamins and minerals above 10% of daily value.

Calories592KCAL
Protein20.1G
Fat51.3G
Carbs22.9G
Fiber10.6G

Calorie Distribution

634kcal
  • Protein13%20.1 g
  • Fat73%51.3 g
  • Carbs14%22.9 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
Energy592KCAL
Protein20.1G
Total lipid (fat)51.3G
Carbohydrate, by difference22.9G
Fiber, total dietary10.6G
Total Sugars3.1G
Cholesterol0MG
Vitamin C, total ascorbic acid1.1MG
Thiamin0.32MG
Riboflavin0.28MG
Niacin4.1MG
Vitamin B-60.79MG
Folate, total234UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)36.3MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)3.1UG
Calcium, Ca87.0MG
Iron, Fe4.3MG
Magnesium, Mg127MG
Phosphorus, P1139MG
Potassium, K483MG
Sodium, Na303MG
Zinc, Zn5.2MG
Copper, Cu1.8MG
Manganese, Mn2.1MG
Selenium, Se78.2UG
Energy2477kJ
Ash4.2G
Sucrose2.4G
Glucose0.74G
Fructose0G
Lactose0G
Maltose0G
Pantothenic acid6.9MG
Folic acid0UG
Folate, food234UG
Folate, DFE234UG
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, beta1.4MG
Tocopherol, gamma0.46MG
Tocopherol, delta0MG
Tocotrienol, alpha0MG
Tocotrienol, beta0MG
Tocotrienol, gamma0MG
Tocotrienol, delta0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated7.1G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 13:00G
SFA 14:00.09G
SFA 15:00.006G
SFA 16:04.2G
SFA 17:00.02G
SFA 18:02.1G
SFA 20:00.15G
SFA 22:00.38G
SFA 24:00.11G
Fatty acids, total monounsaturated8.1G
MUFA 14:10G
MUFA 15:10G
MUFA 16:10.06G
MUFA 16:1 c0.05G
MUFA 17:10.003G
MUFA 18:17.9G
MUFA 18:1 c7.9G
MUFA 20:10.08G
MUFA 22:10G
MUFA 24:1 c0G
Fatty acids, total polyunsaturated34.3G
PUFA 18:234.2G
PUFA 18:2 n-6 c,c34.1G
PUFA 18:30.08G
PUFA 18:3 n-3 c,c,c (ALA)0.08G
PUFA 18:3 n-6 c,c,c0.006G
PUFA 18:40G
PUFA 20:2 n-6 c,c0.005G
PUFA 20:30G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0.16G
Fatty acids, total trans-monoenoic0.07G
TFA 16:1 t0.008G
TFA 18:1 t0.07G
TFA 18:2 t not further defined0.08G
Fatty acids, total trans-polyenoic0.08G
Tryptophan0.31G
Threonine0.82G
Isoleucine1.0G
Leucine1.5G
Lysine0.82G
Methionine0.43G
Cystine0.40G
Phenylalanine1.0G
Tyrosine0.59G
Valine1.2G
Arginine2.1G
Histidine0.56G
Alanine0.98G
Aspartic acid2.2G
Glutamic acid4.9G
Glycine1.3G
Proline1.0G
Serine0.95G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
oz (28.35g)1685.7g14.5g6.5g
cup (135g)79927.1g69.3g30.9g

Scaled from Seeds Sunflower Seed Kernels with Salt Added (Oil 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 Without Salt (Oil Roasted)

592 kcal20.06g protein

Seeds Sunflower Seed Kernels Without Salt (Dry Roasted)

582 kcal19.33g protein

Seeds Sunflower Seed Kernels with Salt Added (Dry Roasted)

582 kcal19.33g protein

Seeds Sunflower Seed Kernels with Salt Added (Toasted)

619 kcal17.21g protein

Seeds Sunflower Seed Kernels Without Salt (Toasted)

619 kcal17.21g protein

Seeds Sesame Butter Tahini (From Raw and Stone Ground Kernels)

570 kcal17.81g protein

Nutrient Highlights

  • Seeds Sunflower Seed Kernels with Salt Added (Oil Roasted) is a excellent source of Zinc (47% DV) — see top foods ranked by Zinc
  • Seeds Sunflower Seed Kernels with Salt Added (Oil Roasted) is a excellent source of Protein (40% DV) — see top foods ranked by Protein
  • Seeds Sunflower Seed Kernels with Salt Added (Oil Roasted) is a excellent source of Fiber (38% DV) — see top foods ranked by Fiber
  • Seeds Sunflower Seed Kernels with Salt Added (Oil Roasted) is a excellent source of Magnesium (30% DV) — see top foods ranked by Magnesium
  • Seeds Sunflower Seed Kernels with Salt Added (Oil Roasted) is a excellent source of Iron (24% DV) — see top foods ranked by Iron

Dietary Considerations

  • With 483mg of potassium per 100g, individuals on a renal diet should moderate their intake of Seeds Sunflower Seed Kernels with Salt Added (Oil Roasted). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Seeds Sunflower Seed Kernels with Salt Added (Oil Roasted) provides 4.3mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

  • Seeds Sunflower Seed Kernels with Salt Added (Oil Roasted) is a meaningful source of folate at 234mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.

  • The antioxidant content of Seeds Sunflower Seed Kernels with Salt Added (Oil Roasted) supports anti-inflammatory dietary patterns. See the Anti-Inflammatory Diet Guide.

Rankings Among 8,262 USDA Foods

  • Fiber: top 3% (#248 of 8,262)
  • Magnesium: top 5% (#413 of 8,262)
  • Potassium: top 9% (#744 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
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories592
% Daily Value*
Total Fat 51.3G66%
Cholesterol 0MG0%
Sodium 303MG13%
Total Carbohydrate 22.9G8%
Dietary Fiber 10.6G38%
Total Sugars 3.1G
Protein 20.1G40%
Vitamin D 0UG0%
Calcium 87.0MG7%
Iron 4.3MG24%
Potassium 483MG10%

* 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: 168593.

View on USDA FoodData Central →