Nuts and Seeds

Sunflower Seed Nutrition Facts

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.

Calories609

Protein18.9 g

Carbs24.5 g

Fat48.4 g

ProteinCarbsFat

Nutrition for 100 g

Calories609 kcal

Protein18.9 g

Total Fat48.4 g

Carbohydrates24.5 g

Fiber7.2 g

Sodium0 mg

Total Sugars2.62 g

Source: USDA FoodData Central, record 2515381

Nutrients

Full nutrient profile

Proximates

Water4.873 g

Nitrogen3.561 g

Protein18.8733 g

Total lipid (fat)48.44 g

Ash3.313 g

Carbohydrates

Carbohydrate, by difference24.5007 g

Fiber, total dietary7.215 g

Sucrose2.5 g

Sugars, Total2.62 g

Minerals

Calcium, Ca115.6 mg

Iron, Fe4.37 mg

Magnesium, Mg301.9 mg

Phosphorus, P732 mg

Potassium, K656.8 mg

Sodium, Na0 mg

Zinc, Zn5.578 mg

Copper, Cu1.875 mg

Manganese, Mn2.63 mg

Selenium, Se17.78 ug

Vitamins and other components

Folic acid0 ug

Lutein + zeaxanthin0 ug

Cryptoxanthin, beta0 ug

Lycopene0 ug

Carotene, beta30 ug

Carotene, alpha0 ug

Vitamin D (D2 + D3)0 ug

Vitamin D (D2 + D3), International Units0 iu

Thiamin1.48 mg

Riboflavin0.355 mg

Vitamin K (Dihydrophylloquinone)0 ug

Vitamin K (phylloquinone)0 ug

Vitamin K (Menaquinone-4)0 ug

Tocotrienol, beta0 mg

Niacin8.335 mg

Pantothenic acid1.13 mg

Vitamin B-61.345 mg

Retinol0 ug

Vitamin A, IU50 iu

Folate, total227 ug

Vitamin B-120 ug

Vitamin C, total ascorbic acid1.4 mg

Vitamin B-12, added0 ug

Vitamin E, added0 mg

Tocopherol, delta0.02 mg

Vitamin A, RAE3 ug

Folate, food227 ug

Tocopherol, gamma0.37 mg

Folate, DFE227 ug

Vitamin E (alpha-tocopherol)35.17 mg

Tocopherol, beta1.18 mg

Betaine35.4 mg

Choline, total55.1 mg

Lipids

SFA 4:00 g

SFA 6:00 g

MUFA 17:10.015 g

MUFA 15:10 g

PUFA 22:40 g

Fatty acids, total saturated4.455 g

SFA 8:00 g

SFA 12:00 g

SFA 14:00.025 g

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

SFA 22:00.32 g

MUFA 14:10 g

MUFA 16:10.02 g

PUFA 20:5 n-3 (EPA)0.014 g

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

SFA 17:00.02 g

SFA 24:00.075 g

MUFA 24:1 c0 g

SFA 10:00 g

SFA 16:02.21 g

SFA 18:01.69 g

SFA 20:00.115 g

MUFA 18:118.38 g

PUFA 18:223.05 g

PUFA 18:30.06 g

PUFA 20:40 g

PUFA 18:40.014 g

MUFA 20:10.085 g

MUFA 22:10.029 g

Fatty acids, total monounsaturated18.528 g

Fatty acids, total polyunsaturated23.137 g

SFA 15:00 g

PUFA 20:2 n-6 c,c0 g

PUFA 20:30 g

PUFA 21:50 g

Phytosterols534 mg

Cholesterol0 mg

Amino acids

Tryptophan0.348 g

Threonine0.928 g

Methionine0.494 g

Phenylalanine1.169 g

Tyrosine0.666 g

Alanine1.117 g

Glutamic acid5.579 g

Glycine1.461 g

Proline1.182 g

Isoleucine1.139 g

Leucine1.659 g

Lysine0.937 g

Cystine0.451 g

Valine1.315 g

Arginine2.403 g

Histidine0.632 g

Aspartic acid2.446 g

Serine1.075 g

Other bioactive components

Caffeine0 mg

Theobromine0 mg

Alcohol, ethyl0 g

Interesting fact

Half a Day of Vitamin E

One ounce of dry roasted sunflower seeds provides 7.4 mg of vitamin E, 49 percent of the 15 mg Daily Value. That puts a single ounce near the top of NIH's list of vitamin E foods.

Source: NIH Office of Dietary Supplements

Practical guidance

How to choose and store Sunflower Seed

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.