Seeds Sunflower Seed Kernels Without Salt (Toasted)
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, toasted, without salt
Nut and Seed Products
A 100g serving covers 204% of the daily recommended Copper, making Seeds Sunflower Seed Kernels Without Salt (Toasted) one of the more concentrated dietary sources of this nutrient. Both protein (17.2g) and fat (56.8g) are substantial, making Seeds Sunflower Seed Kernels Without Salt (Toasted) a calorie-efficient source of both macronutrients. At 619 calories per 100g, Seeds Sunflower Seed Kernels Without Salt (Toasted) is highly concentrated in energy, typical of foods rich in fats or sugars. With only 3mg of sodium, Seeds Sunflower Seed Kernels Without Salt (Toasted) is naturally very low in sodium and suitable for sodium-restricted diets. Seeds Sunflower Seed Kernels Without Salt (Toasted) provides 11.5g of dietary fiber per 100g (41% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Seeds Sunflower Seed Kernels Without Salt (Toasted) delivers meaningful amounts of 16 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein10%17.2 g
- Fat77%56.8 g
- Carbs12%20.6 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 1.0 | G |
| Energy | 619 | KCAL |
| Protein | 17.2 | G |
| Total lipid (fat) | 56.8 | G |
| Carbohydrate, by difference | 20.6 | G |
| Fiber, total dietary | 11.5 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 1.4 | MG |
| Thiamin | 0.33 | MG |
| Riboflavin | 0.28 | MG |
| Niacin | 4.2 | MG |
| Vitamin B-6 | 0.81 | MG |
| Folate, total | 238 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 0 | UG |
| Vitamin D (D2 + D3) | 0 | UG |
| Calcium, Ca | 57.0 | MG |
| Iron, Fe | 6.8 | MG |
| Magnesium, Mg | 129 | MG |
| Phosphorus, P | 1158 | MG |
| Potassium, K | 491 | MG |
| Sodium, Na | 3.0 | MG |
| Zinc, Zn | 5.3 | MG |
| Copper, Cu | 1.8 | MG |
| Manganese, Mn | 2.1 | MG |
| Energy | 2590 | kJ |
| Ash | 4.4 | G |
| Pantothenic acid | 7.1 | MG |
| Folic acid | 0 | UG |
| Folate, food | 238 | UG |
| Folate, DFE | 238 | UG |
| Retinol | 0 | UG |
| Vitamin A, IU | 0 | IU |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 6.0 | G |
| SFA 14:0 | 0.06 | G |
| SFA 16:0 | 3.2 | G |
| SFA 18:0 | 2.5 | G |
| Fatty acids, total monounsaturated | 10.8 | G |
| MUFA 16:1 | 0.06 | G |
| MUFA 18:1 | 10.7 | G |
| MUFA 20:1 | 0.06 | G |
| Fatty acids, total polyunsaturated | 37.5 | G |
| PUFA 18:2 | 37.4 | G |
| PUFA 18:3 | 0.08 | G |
| Tryptophan | 0.26 | G |
| Threonine | 0.70 | G |
| Isoleucine | 0.86 | G |
| Leucine | 1.3 | G |
| Lysine | 0.71 | G |
| Methionine | 0.37 | G |
| Cystine | 0.34 | G |
| Phenylalanine | 0.88 | G |
| Tyrosine | 0.50 | G |
| Valine | 0.99 | G |
| Arginine | 1.8 | G |
| Histidine | 0.48 | G |
| Alanine | 0.84 | G |
| Aspartic acid | 1.8 | G |
| Glutamic acid | 4.2 | G |
| Glycine | 1.1 | G |
| Proline | 0.89 | G |
| Serine | 0.81 | G |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| oz (28.35g) | 175 | 4.9g | 16.1g | 5.8g |
| cup (134g) | 829 | 23.1g | 76.1g | 27.6g |
Scaled from Seeds Sunflower Seed Kernels Without Salt (Toasted)'s per-100g values using USDA portion data.
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Nutrient Highlights
- Seeds Sunflower Seed Kernels Without Salt (Toasted) is a excellent source of Zinc (48% DV) — see top foods ranked by Zinc
- Seeds Sunflower Seed Kernels Without Salt (Toasted) is a excellent source of Fiber (41% DV) — see top foods ranked by Fiber
- Seeds Sunflower Seed Kernels Without Salt (Toasted) is a excellent source of Iron (38% DV) — see top foods ranked by Iron
- Seeds Sunflower Seed Kernels Without Salt (Toasted) is a excellent source of Protein (34% DV) — see top foods ranked by Protein
- Seeds Sunflower Seed Kernels Without Salt (Toasted) is a excellent source of Magnesium (31% DV) — see top foods ranked by Magnesium
Dietary Considerations
With 491mg of potassium per 100g, individuals on a renal diet should moderate their intake of Seeds Sunflower Seed Kernels Without Salt (Toasted). See the Kidney Disease & Low-Potassium Diet guide for more.
Seeds Sunflower Seed Kernels Without Salt (Toasted) is naturally low in sodium at 3mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Seeds Sunflower Seed Kernels Without Salt (Toasted) provides 6.8mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.
Seeds Sunflower Seed Kernels Without Salt (Toasted) is a meaningful source of folate at 238mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.
Rankings Among 8,262 USDA Foods
- Fiber: top 2% (#165 of 8,262)
- Iron: top 5% (#413 of 8,262)
- Magnesium: 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: 170154.
View on USDA FoodData Central →