Nuts and Seeds

Nutrition Facts Sunflower Seed

Sunflower Seed is a nut or seed food whose intact, roasted, ground, or butter form changes texture and nutrient accessibility. It provides protein, dietary fiber, monounsaturated fat, and polyunsaturated fat. Choose kernels without mold, insect damage, or a paint-like rancid odor and store them airtight away from heat and light; refrigeration extends quality.

Calories609
Protein18.9g
Carbs24.5g
Fat48.4g
Protein Carbs Fat

Nutrition for 100 g

Calories 609 kcal
Protein 18.87 g
Total Fat 48.44 g
Carbohydrates 24.5 g
Fiber 7.22 g
Total Sugars 2.62 g
Sodium 0 mg

Nutrients

Full nutrient profile

Proximates
Water 4.87 g
Energy (Atwater General Factors) 609.46 kcal
Energy (Atwater Specific Factors) 570.65 kcal
Nitrogen 3.56 g
Protein 18.87 g
Total lipid (fat) 48.44 g
Ash 3.31 g
Energy 2445 kj
Energy 584 kcal
Carbohydrates
Carbohydrate, by difference 24.5 g
Fiber, total dietary 7.22 g
Sucrose 2.5 g
Sugars, Total 2.62 g
Lipids
SFA 4:0 0 g
SFA 6:0 0 g
MUFA 17:1 0.02 g
MUFA 15:1 0 g
PUFA 22:4 0 g
Fatty acids, total saturated 4.46 g
SFA 8:0 0 g
SFA 12:0 0 g
SFA 14:0 0.03 g
PUFA 22:6 n-3 (DHA) 0 g
SFA 22:0 0.32 g
MUFA 14:1 0 g
MUFA 16:1 0.02 g
PUFA 20:5 n-3 (EPA) 0.01 g
PUFA 22:5 n-3 (DPA) 0 g
SFA 17:0 0.02 g
SFA 24:0 0.08 g
MUFA 24:1 c 0 g
SFA 10:0 0 g
SFA 16:0 2.21 g
SFA 18:0 1.69 g
SFA 20:0 0.12 g
MUFA 18:1 18.38 g
PUFA 18:2 23.05 g
PUFA 18:3 0.06 g
PUFA 20:4 0 g
PUFA 18:4 0.01 g
MUFA 20:1 0.09 g
MUFA 22:1 0.03 g
Fatty acids, total monounsaturated 18.53 g
Fatty acids, total polyunsaturated 23.14 g
SFA 15:0 0 g
PUFA 20:2 n-6 c,c 0 g
PUFA 20:3 0 g
PUFA 21:5 0 g
Phytosterols 534 mg
Cholesterol 0 mg
Amino acids
Tryptophan 0.35 g
Threonine 0.93 g
Methionine 0.49 g
Phenylalanine 1.17 g
Tyrosine 0.67 g
Alanine 1.12 g
Glutamic acid 5.58 g
Glycine 1.46 g
Proline 1.18 g
Isoleucine 1.14 g
Leucine 1.66 g
Lysine 0.94 g
Cystine 0.45 g
Valine 1.32 g
Arginine 2.4 g
Histidine 0.63 g
Aspartic acid 2.45 g
Serine 1.08 g
Minerals
Calcium, Ca 115.6 mg
Iron, Fe 4.37 mg
Magnesium, Mg 301.9 mg
Phosphorus, P 732 mg
Potassium, K 656.8 mg
Sodium, Na 0 mg
Zinc, Zn 5.58 mg
Copper, Cu 1.88 mg
Manganese, Mn 2.63 mg
Selenium, Se 17.78 ug
Vitamins and other components
Folic acid 0 ug
Lutein + zeaxanthin 0 ug
Cryptoxanthin, beta 0 ug
Lycopene 0 ug
Carotene, beta 30 ug
Carotene, alpha 0 ug
Vitamin D (D2 + D3) 0 ug
Vitamin D (D2 + D3), International Units 0 iu
Thiamin 1.48 mg
Riboflavin 0.36 mg
Vitamin K (Dihydrophylloquinone) 0 ug
Vitamin K (phylloquinone) 0 ug
Vitamin K (Menaquinone-4) 0 ug
Tocotrienol, beta 0 mg
Niacin 8.34 mg
Pantothenic acid 1.13 mg
Vitamin B-6 1.35 mg
Retinol 0 ug
Vitamin A, IU 50 iu
Folate, total 227 ug
Vitamin B-12 0 ug
Vitamin C, total ascorbic acid 1.4 mg
Vitamin B-12, added 0 ug
Vitamin E, added 0 mg
Tocopherol, delta 0.02 mg
Vitamin A, RAE 3 ug
Folate, food 227 ug
Tocopherol, gamma 0.37 mg
Folate, DFE 227 ug
Vitamin E (alpha-tocopherol) 35.17 mg
Tocopherol, beta 1.18 mg
Betaine 35.4 mg
Choline, total 55.1 mg
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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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.