Nuts and Seeds
Nutrition Facts Sunflower Seed Kernels
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. Choose a dry, intact package without insects or moisture damage and store it airtight in a cool, dark place; refrigeration extends the quality of whole-grain and high-fat products.
Calories612
Protein21g
Carbs17.1g
Fat56.1g
Protein
Carbs
Fat
Nutrition for 100 g
| Calories | 612 kcal |
|---|---|
| Protein | 21 g |
| Total Fat | 56.1 g |
| Carbohydrates | 17.1 g |
| Fiber | 10.3 g |
| Total Sugars | 3.14 g |
| Sodium | 532 mg |
Nutrients
Full nutrient profile
Proximates
Water
1.5 g
Energy (Atwater General Factors)
657 kcal
Energy (Atwater Specific Factors)
612 kcal
Energy
612 kcal
Energy
2560 kj
Nitrogen
3.96 g
Protein
21 g
Total lipid (fat)
56.1 g
Total fat (NLEA)
52.1 g
Ash
4.3 g
Carbohydrates
Carbohydrate, by difference
17.1 g
Carbohydrate, by summation
14.9 g
Fiber, total dietary
10.3 g
Sugars, Total
3.14 g
Sucrose
3.14 g
Glucose
0 g
Fructose
0 g
Lactose
0 g
Maltose
0 g
Galactose
0 g
Starch
1.5 g
Sugars, Total
2.73 g
Lipids
Fatty acids, total saturated
5.36 g
SFA 4:0
0 g
SFA 6:0
0 g
SFA 8:0
0 g
SFA 10:0
0 g
SFA 11:0
0 g
SFA 12:0
0 g
SFA 14:0
0.02 g
SFA 15:0
0.009 g
SFA 16:0
2.26 g
SFA 17:0
0.03 g
SFA 18:0
2.14 g
SFA 20:0
0.18 g
SFA 22:0
0.54 g
SFA 24:0
0.18 g
Fatty acids, total monounsaturated
33.4 g
MUFA 14:1 c
0 g
MUFA 15:1
0 g
MUFA 16:1 c
0.03 g
MUFA 17:1
0.03 g
MUFA 17:1 c
0.03 g
MUFA 18:1 c
33.2 g
MUFA 20:1 c
0.15 g
MUFA 22:1 c
0.002 g
MUFA 22:1 n-9
0.002 g
MUFA 24:1 c
0.007 g
Fatty acids, total polyunsaturated
13 g
PUFA 18:2 c
13 g
PUFA 18:2 n-6 c,c
13 g
PUFA 18:2 CLAs
0.006 g
PUFA 18:3 c
0.06 g
PUFA 18:3 n-3 c,c,c (ALA)
0.06 g
PUFA 18:3 n-6 c,c,c
0.002 g
PUFA 18:4
0 g
PUFA 20:2 c
0 g
PUFA 20:2 n-6 c,c
0 g
PUFA 20:3 c
0 g
PUFA 20:3 n-3
0 g
PUFA 20:3 n-6
0 g
PUFA 20:3 n-9
0 g
PUFA 20:4
0.02 g
PUFA 20:4c
0.02 g
PUFA 20:5c
0 g
PUFA 20:5 n-3 (EPA)
0 g
PUFA 22:2
0.005 g
PUFA 22:5 c
0 g
PUFA 22:4
0 g
PUFA 22:5 n-3 (DPA)
0 g
PUFA 22:6 c
0 g
PUFA 22:6 n-3 (DHA)
0 g
Fatty acids, total trans
0.3 g
Fatty acids, total trans-monoenoic
0.21 g
TFA 16:1 t
0 g
TFA 18:1 t
0.21 g
TFA 22:1 t
0 g
Fatty acids, total trans-dienoic
0.08 g
TFA 18:2 t not further defined
0.08 g
Fatty acids, total trans-polyenoic
0 g
TFA 18:3 t
0 g
MUFA 22:1
0 g
MUFA 20:1
0.05 g
MUFA 18:1
9.4 g
PUFA 18:2
32.78 g
PUFA 18:3
0.07 g
Cholesterol
0 mg
MUFA 16:1
0.05 g
Amino acids
Isoleucine
0.97 g
Leucine
1.41 g
Lysine
0.8 g
Cystine
0.38 g
Valine
1.12 g
Arginine
2.04 g
Histidine
0.54 g
Aspartic acid
2.08 g
Serine
0.91 g
Tryptophan
0.3 g
Threonine
0.79 g
Methionine
0.42 g
Phenylalanine
0.99 g
Tyrosine
0.57 g
Alanine
0.95 g
Glutamic acid
4.74 g
Glycine
1.24 g
Proline
1 g
Minerals
Calcium, Ca
78 mg
Iron, Fe
5.21 mg
Magnesium, Mg
358 mg
Phosphorus, P
750 mg
Potassium, K
689 mg
Sodium, Na
532 mg
Zinc, Zn
6 mg
Copper, Cu
1.83 mg
Manganese, Mn
2.89 mg
Selenium, Se
80.4 ug
Vitamins and other components
Vitamin C, total ascorbic acid
0 mg
Thiamin
0.47 mg
Riboflavin
0.51 mg
Niacin
6.96 mg
Pantothenic acid
0.84 mg
Vitamin B-6
0.76 mg
Folate, total
169 ug
Choline, total
52 mg
Choline, free
6.9 mg
Choline, from phosphocholine
41.7 mg
Choline, from phosphotidyl choline
0.5 mg
Choline, from glycerophosphocholine
3 mg
Choline, from sphingomyelin
0 mg
Betaine
8.7 mg
Vitamin A, RAE
1 ug
Carotene, beta
10 ug
Carotene, alpha
0 ug
Cryptoxanthin, beta
1 ug
Lycopene
0 ug
Lutein + zeaxanthin
42 ug
Vitamin E (alpha-tocopherol)
19.6 mg
Tocopherol, beta
0.99 mg
Tocopherol, gamma
0.97 mg
Tocopherol, delta
0.33 mg
Tocotrienol, alpha
0.05 mg
Tocotrienol, beta
0 mg
Tocotrienol, gamma
0 mg
Tocotrienol, delta
0 mg
Vitamin K (phylloquinone)
1.2 ug
Vitamin K (Dihydrophylloquinone)
1.4 ug
Vitamin K (Menaquinone-4)
0 ug
Folic acid
0 ug
Vitamin D (D2 + D3), International Units
0 iu
Vitamin D (D2 + D3)
0 ug
Vitamin A, IU
9 iu
Retinol
0 ug
Vitamin B-12
0 ug
Vitamin E, added
0 mg
Vitamin B-12, added
0 ug
Folate, DFE
237 ug
Folate, food
237 ug
Other nutrients
Caffeine
0 mg
Theobromine
0 mg
Alcohol, ethyl
0 g
Interesting fact
Grinding changes how quickly nut and seed fat becomes accessible
In intact kernels, part of the oil remains enclosed by plant cell walls. Chopping, milling, and turning a nut or seed into butter disrupt more cells, so fat is generally released more readily during digestion.
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Recipes with this food
Use sunflower seed kernels in simple recipes
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These nutrition values are provided for educational purposes only and are not medical advice. Values may vary depending on brand, preparation method, and serving size.