Nuts and seeds

Seeds, sunflower seed kernels, dried

Per 100 g

Calories: 584 kcal
Protein: 21 g
Fiber: 8.6 g
Fat: 51 g

High fat 74% of its calories come from fat. Our scale

All nutrients

Per 100 g of seeds, sunflower seed kernels, dried. % Daily Value is for an adult, US FDA values.

Macronutrients

Nutrient	Per 100 g	% DV
Carbohydrates	20 g	7%
Protein	21 g	42%
Fat	51 g	66%
Water	4.7 g

Carbohydrates

Nutrient	Per 100 g	% DV
Fiber	8.6 g	31%
Sugars	2.6 g

Essential amino acids

Nutrient	Per 100 g
Histidine	0.63 g
Isoleucine	1.1 g
Leucine	1.7 g
Lysine	0.94 g
Methionine	0.49 g
Phenylalanine	1.2 g
Threonine	0.93 g
Tryptophan	0.35 g
Valine	1.3 g

Fats

Nutrient	Per 100 g	% DV
Saturated fat	4.5 g	22%
Monounsaturated fat	19 g
Polyunsaturated fat	23 g
Omega 3	0.09 g
Omega 6	23 g
Cholesterol	0 mg	0%

Vitamins

Nutrient	Per 100 g	% DV
Vitamin A (RAE)	3 µg	0%
Vitamin C	1.4 mg	2%
Vitamin D	0 µg	0%
Vitamin E	35 mg	234%
Vitamin K1	0 µg	0%
Thiamin (B1)	1.5 mg	123%
Riboflavin (B2)	0.36 mg	27%
Niacin (B3)	8.3 mg	52%
Pantothenic acid (B5)	1.1 mg	23%
Vitamin B6	1.3 mg	79%
Folate (DFE)	227 µg	57%
Vitamin B12	0 µg	0%

Minerals

Nutrient	Per 100 g	% DV
Calcium	78 mg	6%
Iron	5.3 mg	29%
Magnesium	325 mg	77%
Phosphorus	660 mg	53%
Potassium	645 mg	14%
Sodium	9 mg	0%
Zinc	5 mg	45%
Copper	1.8 mg	200%
Manganese	2 mg	85%
Selenium	53 µg	96%

Linked nutrients open a table that ranks plant foods by that nutrient.

Portion weights

Portion	Weight	Calories
1 cup, with hulls, edible yield	46 g	269 kcal
1 cup	140 g	818 kcal

How we label fat

Our own scale, stricter than official labels: a food with less than 10% of its calories from fat is labelled Low fat, 10% to under 20% Medium fat, 20% or more High fat. The label describes how the food's calories are made up; official US and UK labels use other limits.