Home / Nutrition Facts / Sunflower Seed Kernels (Dry Roasted, Salted)

Nuts and Seeds

Sunflower Seed Kernels (Dry Roasted, Salted) Nutrition Facts

Sunflower Seed Kernels are a dried food with much of its original water removed, which concentrates its flavor and nutrients. They provide protein, dietary fiber, monounsaturated fat, and polyunsaturated fat.

Calories612

Protein21 g

Carbs17.1 g

Fat56.1 g

ProteinCarbsFat

Nutrition for 100 g

Calories612 kcal

Protein21 g

Total Fat56.1 g

Carbohydrates17.1 g

Fiber10.3 g

Sodium532 mg

Total Sugars3.14 g

Source: USDA FoodData Central, record 325524

Nutrients

Full nutrient profile

Proximates

Water1.5 g

Nitrogen3.96 g

Protein21 g

Total lipid (fat)56.1 g

Total fat (NLEA)52.1 g

Ash4.3 g

Carbohydrates

Carbohydrate, by difference17.1 g

Carbohydrate, by summation14.9 g

Fiber, total dietary10.3 g

Sugars, Total3.14 g

Sucrose3.14 g

Glucose0 g

Fructose0 g

Lactose0 g

Maltose0 g

Galactose0 g

Starch1.5 g

Sugars, Total2.73 g

Minerals

Calcium, Ca78 mg

Iron, Fe5.21 mg

Magnesium, Mg358 mg

Phosphorus, P750 mg

Potassium, K689 mg

Sodium, Na532 mg

Zinc, Zn6 mg

Copper, Cu1.83 mg

Manganese, Mn2.89 mg

Selenium, Se80.4 ug

Vitamins and other components

Vitamin C, total ascorbic acid0 mg

Thiamin0.473 mg

Riboflavin0.507 mg

Niacin6.96 mg

Pantothenic acid0.84 mg

Vitamin B-60.76 mg

Folate, total169 ug

Choline, total52 mg

Choline, free6.9 mg

Choline, from phosphocholine41.7 mg

Choline, from phosphotidyl choline0.5 mg

Choline, from glycerophosphocholine3 mg

Choline, from sphingomyelin0 mg

Betaine8.7 mg

Vitamin A, RAE1 ug

Carotene, beta10 ug

Carotene, alpha0 ug

Cryptoxanthin, beta1 ug

Lycopene0 ug

Lutein + zeaxanthin42 ug

Vitamin E (alpha-tocopherol)19.6 mg

Tocopherol, beta0.99 mg

Tocopherol, gamma0.97 mg

Tocopherol, delta0.33 mg

Tocotrienol, alpha0.05 mg

Tocotrienol, beta0 mg

Tocotrienol, gamma0 mg

Tocotrienol, delta0 mg

Vitamin K (phylloquinone)1.2 ug

Vitamin K (Dihydrophylloquinone)1.4 ug

Vitamin K (Menaquinone-4)0 ug

Folic acid0 ug

Vitamin D (D2 + D3), International Units0 iu

Vitamin D (D2 + D3)0 ug

Vitamin A, IU9 iu

Retinol0 ug

Vitamin B-120 ug

Vitamin E, added0 mg

Vitamin B-12, added0 ug

Folate, DFE237 ug

Folate, food237 ug

Lipids

Fatty acids, total saturated5.36 g

SFA 4:00 g

SFA 6:00 g

SFA 8:00 g

SFA 10:00 g

SFA 11:00 g

SFA 12:00 g

SFA 14:00.022 g

SFA 15:00.009 g

SFA 16:02.26 g

SFA 17:00.026 g

SFA 18:02.14 g

SFA 20:00.182 g

SFA 22:00.543 g

SFA 24:00.184 g

Fatty acids, total monounsaturated33.4 g

MUFA 14:1 c0 g

MUFA 15:10 g

MUFA 16:1 c0.029 g

MUFA 17:10.026 g

MUFA 17:1 c0.026 g

MUFA 18:1 c33.2 g

MUFA 20:1 c0.146 g

MUFA 22:1 c0.002 g

MUFA 22:1 n-90.002 g

MUFA 24:1 c0.007 g

Fatty acids, total polyunsaturated13 g

PUFA 18:2 c13 g

PUFA 18:2 n-6 c,c13 g

PUFA 18:2 CLAs0.006 g

PUFA 18:3 c0.061 g

PUFA 18:3 n-3 c,c,c (ALA)0.059 g

PUFA 18:3 n-6 c,c,c0.002 g

PUFA 18:40 g

PUFA 20:2 c0 g

PUFA 20:2 n-6 c,c0 g

PUFA 20:3 c0 g

PUFA 20:3 n-30 g

PUFA 20:3 n-60 g

PUFA 20:3 n-90 g

PUFA 20:40.02 g

PUFA 20:4c0.02 g

PUFA 20:5c0 g

PUFA 20:5 n-3 (EPA)0 g

PUFA 22:20.005 g

PUFA 22:5 c0 g

PUFA 22:40 g

PUFA 22:5 n-3 (DPA)0 g

PUFA 22:6 c0 g

PUFA 22:6 n-3 (DHA)0 g

Fatty acids, total trans0.297 g

Fatty acids, total trans-monoenoic0.213 g

TFA 16:1 t0 g

TFA 18:1 t0.213 g

TFA 22:1 t0 g

Fatty acids, total trans-dienoic0.084 g

TFA 18:2 t not further defined0.084 g

Fatty acids, total trans-polyenoic0 g

TFA 18:3 t0 g

MUFA 22:10 g

MUFA 20:10.048 g

MUFA 18:19.399 g

PUFA 18:232.782 g

PUFA 18:30.069 g

Cholesterol0 mg

MUFA 16:10.049 g

Amino acids

Isoleucine0.967 g

Leucine1.408 g

Lysine0.795 g

Cystine0.383 g

Valine1.116 g

Arginine2.039 g

Histidine0.536 g

Aspartic acid2.076 g

Serine0.912 g

Tryptophan0.295 g

Threonine0.788 g

Methionine0.42 g

Phenylalanine0.992 g

Tyrosine0.565 g

Alanine0.948 g

Glutamic acid4.735 g

Glycine1.24 g

Proline1.003 g

Other bioactive components

Caffeine0 mg

Theobromine0 mg

Alcohol, ethyl0 g

Interesting fact

A Quarter Cup of Copper

A quarter cup of toasted sunflower seed kernels supplies 615 mcg of copper, about 68 percent of the 900 mcg Daily Value. Copper is required in microgram quantities, so the hulled kernels cover most of a day in a small portion.

Source: NIH Office of Dietary Supplements

Practical guidance

How to choose and store Sunflower Seed Kernels (Dry Roasted, Salted)

How to choose

Choose nuts and seeds that look and smell fresh, in well-sealed packaging, with no rancid or off smell.

Storage

Store in a cool, dry place in a sealed container; follow the date on the package. After opening, reseal tightly; refrigerating or freezing can extend freshness. Follow the package date.