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Sunflower

Sunflower · Helianthus annuus

Seeds, sunflower seed kernels, dried

Nutrition facts per 100 g · edible portion

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15 forms & preparations
Oil, industrial, mid-oleic, sunflower Oil, sunflower, high oleic (70% and over) Oil, sunflower, linoleic (less than 60%) Oil, sunflower, linoleic, (approx. 65%) Oil, sunflower, linoleic, (partially hydrogenated) Seeds, sunflower seed butter, with salt added Seeds, sunflower seed butter, without salt Seeds, sunflower seed flour, partially defatted Seeds, sunflower seed kernels, dried Seeds, sunflower seed kernels, dry roasted, with salt added Seeds, sunflower seed kernels, dry roasted, without salt Seeds, sunflower seed kernels, oil roasted, with salt added Seeds, sunflower seed kernels, oil roasted, without salt Seeds, sunflower seed kernels, toasted, with salt added Seeds, sunflower seed kernels, toasted, without salt
Vegan Gluten-free Dairy-free

Dietary labels are inferred automatically from Seeds, sunflower seed kernels, dried's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

29%
584 kcal Calories
42%
20.8 g Protein
7%
20.0 g Carbs
66%
51.5 g Fat

Very good nutrient density 38/100

How many beneficial nutrients Seeds, sunflower seed kernels, dried delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Seeds, sunflower seed kernels, dried come from — the split across carbs, fat & protein.

What Seeds, sunflower seed kernels, dried is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin E234% Copper200% Thiamin (B1)123% Selenium96% Manganese85% Vitamin B679% Magnesium77% Folate (B9)57% Phosphorus53% Niacin (B3)52% Potassium14% Choline10%

Full nutrition breakdown

  • Beneficial
  • Moderate
  • Limit
  • Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

CarbohydratesAmount% DV
Total Carbohydrate20.0 g
7%
Dietary Fiber8.6 g
31%
Total Sugars2.6 g—
Fats & Fatty AcidsAmount% DV
Total Fat51.5 g
66%
Saturated Fat4.5 g
22%
Monounsaturated Fat18.5 g—
Polyunsaturated Fat23.1 g—
Omega-3 Fatty Acids60.0 mg—
Omega-6 Fatty Acids23,050.0 mg—
Protein & Amino AcidsAmount% DV
Protein20.8 g
42%
Histidine632.0 mg—
Isoleucine1,139.0 mg—
Leucine1,659.0 mg—
Lysine937.0 mg—
Methionine494.0 mg—
Phenylalanine1,169.0 mg—
Threonine928.0 mg—
Tryptophan348.0 mg—
Valine1,315.0 mg—
VitaminsAmount% DV
Vitamin A (RAE)3.0 mcg
0%
Vitamin C1.4 mg
2%
Vitamin D0.0 mcg
0%
Vitamin E35.2 mg
234%
Vitamin K0.0 mcg
0%
Thiamin (B1)1.5 mg
123%
Riboflavin (B2)0.4 mg
27%
Niacin (B3)8.3 mg
52%
Vitamin B61.3 mg
79%
Folate (B9)227.0 mcg
57%
Vitamin B120.0 mcg
0%
Pantothenic Acid (B5)1.1 mg
23%
Choline55.1 mg
10%
Betaine35.4 mg—
MineralsAmount% DV
Calcium78.0 mg
6%
Iron5.3 mg
29%
Magnesium325.0 mg
77%
Phosphorus660.0 mg
53%
Potassium645.0 mg
14%
Sodium9.0 mg
0%
Zinc5.0 mg
45%
Copper1.8 mg
200%
Manganese2.0 mg
85%
Selenium53.0 mcg
96%
SterolsAmount% DV
Cholesterol0.0 mg
0%
Phytosterols534.0 mg—
OtherAmount% DV
Alcohol0.0 g—
Caffeine0.0 mg—
Theobromine0.0 mg—
Ash3.0 g—

About Seeds, sunflower seed kernels, dried

Sunflower seeds are the small, tear-shaped kernels harvested from the center of the sunflower — a hugely popular snack eaten from the shell, and a crunchy addition to salads, breads and trail mix. Mild and nutty, they're as good roasted and salted as they are raw.

They're one of the very best food sources of vitamin E, a key antioxidant, along with heart-healthy unsaturated fats, protein, fiber, magnesium, selenium and copper. Like all seeds they're calorie-dense, so a small handful goes a long way — and the salted, in-shell kind can carry a lot of sodium.

Sprinkled over a meal or eaten by the handful, sunflower seeds are an easy, affordable way to add crunch, healthy fats and a real dose of vitamin E to the day.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Seeds, sunflower seed kernels, dried?

There are 584 calories in 100 g of Seeds, sunflower seed kernels, dried, or about 818 calories in 1 cup (140 g).

How much protein is in Seeds, sunflower seed kernels, dried?

Seeds, sunflower seed kernels, dried contains 20.8 g of protein per 100 g.

How many carbs are in Seeds, sunflower seed kernels, dried?

Seeds, sunflower seed kernels, dried has 20.0 g of carbohydrates per 100 g.

How much fat is in Seeds, sunflower seed kernels, dried?

Seeds, sunflower seed kernels, dried provides 51.5 g of total fat per 100 g.

What is Seeds, sunflower seed kernels, dried a good source of?

Seeds, sunflower seed kernels, dried is an excellent source of Vitamin E (234% DV), Copper (200% DV), Thiamin (B1) (123% DV), Selenium (96% DV), Manganese (85% DV) and Vitamin B6 (79% DV) and a good source of Potassium and Choline (per 100 g). Daily Values are based on a 2,000-calorie diet.

Related herbs and spices

Quinoa, uncooked Purslane, raw Seeds, flaxseed Teff, cooked Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%) Seeds, chia seeds, dried Seeds, cottonseed flour, low fat (glandless)

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