Sunflower · Helianthus annuus
Seeds, sunflower seed kernels, dry roasted, without salt
Nutrition facts per 100 g · edible portion
Herbs And Spices15 forms & preparations
Dietary labels are inferred automatically from Seeds, sunflower seed kernels, dry roasted, without salt'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.
Good nutrient density 37/100
How many beneficial nutrients Seeds, sunflower seed kernels, dry roasted, without salt 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, dry roasted, without salt come from — the split across carbs, fat & protein.
15% from carbs
-
Carbs 15%24.1 g per serving
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Fat 72%49.8 g per serving
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Protein 12%19.3 g per serving
What Seeds, sunflower seed kernels, dry roasted, without salt 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).
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.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 24.1 g | |
| Dietary Fiber | 11.1 g | |
| Total Sugars | 2.7 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 49.8 g | |
| Saturated Fat | 5.2 g | |
| Monounsaturated Fat | 9.5 g | — |
| Polyunsaturated Fat | 32.9 g | — |
| Omega-3 Fatty Acids | 69.0 mg | — |
| Omega-6 Fatty Acids | 32,782.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 51.0 mg | — |
| Palmitic Acid | 2,808.0 mg | — |
| Stearic Acid | 2,212.0 mg | — |
| Palmitoleic Acid | 49.0 mg | — |
| Oleic Acid | 9,399.0 mg | — |
| Gadoleic Acid | 48.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 32,782.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 19.3 g | |
| Histidine | 536.0 mg | — |
| Isoleucine | 967.0 mg | — |
| Leucine | 1,408.0 mg | — |
| Lysine | 795.0 mg | — |
| Methionine | 420.0 mg | — |
| Phenylalanine | 992.0 mg | — |
| Threonine | 788.0 mg | — |
| Tryptophan | 295.0 mg | — |
| Valine | 1,116.0 mg | — |
| Alanine | 948.0 mg | — |
| Arginine | 2,039.0 mg | — |
| Aspartic Acid | 2,076.0 mg | — |
| Cystine | 383.0 mg | — |
| Glutamic Acid | 4,735.0 mg | — |
| Glycine | 1,240.0 mg | — |
| Proline | 1,003.0 mg | — |
| Serine | 912.0 mg | — |
| Tyrosine | 565.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 1.4 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 26.1 mg | |
| Vitamin K | 2.7 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.2 mg | |
| Niacin (B3) | 7.0 mg | |
| Vitamin B6 | 0.8 mg | |
| Folate (B9) | 237.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 7.0 mg | |
| Choline | 55.1 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 70.0 mg | |
| Iron | 3.8 mg | |
| Magnesium | 129.0 mg | |
| Phosphorus | 1,155.0 mg | |
| Potassium | 850.0 mg | |
| Sodium | 3.0 mg | |
| Zinc | 5.3 mg | |
| Copper | 1.8 mg | |
| Manganese | 2.1 mg | |
| Selenium | 79.3 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 5.6 g | — |
About Seeds, sunflower seed kernels, dry roasted, without salt
Sunflower seeds are the edible seeds of the sunflower (Helianthus annuus), a plant native to North America and harvested from the center of its iconic golden flower head, which turns to follow the sun. Encased in black-and-white striped shells, the tender gray kernels have a mild, nutty flavor and satisfying crunch. They are a nutritious snack, rich in healthy unsaturated fats, plant protein, fiber, vitamin E, magnesium, selenium, and copper.
Roasted and salted, in-shell seeds are eaten by the handful and are a ballpark staple, while shelled kernels are sprinkled over salads, yogurt, and baked goods or stirred into granola and trail mix. Ground into a smooth spread, they make sunflower seed butter, a nut-free alternative for those with allergies, and the seeds are also pressed into mild, high-heat sunflower oil. Because their unsaturated oils can turn rancid over time, store the kernels in an airtight container in a cool, dark place or the refrigerator, and buy them fresh, since old seeds taste bitter.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Seeds, sunflower seed kernels, dry roasted, without salt?
There are 582 calories in 100 g of Seeds, sunflower seed kernels, dry roasted, without salt, or about 165 calories in 1 oz (28 g).
How much protein is in Seeds, sunflower seed kernels, dry roasted, without salt?
Seeds, sunflower seed kernels, dry roasted, without salt contains 19.3 g of protein per 100 g.
How many carbs are in Seeds, sunflower seed kernels, dry roasted, without salt?
Seeds, sunflower seed kernels, dry roasted, without salt has 24.1 g of carbohydrates per 100 g.
How much fat is in Seeds, sunflower seed kernels, dry roasted, without salt?
Seeds, sunflower seed kernels, dry roasted, without salt provides 49.8 g of total fat per 100 g.
What is Seeds, sunflower seed kernels, dry roasted, without salt a good source of?
Seeds, sunflower seed kernels, dry roasted, without salt is an excellent source of Copper (203% DV), Vitamin E (174% DV), Selenium (144% DV), Pantothenic Acid (B5) (141% DV), Phosphorus (92% DV) and Manganese (92% DV) and a good source of Riboflavin (B2), Potassium and Choline (per 100 g). Daily Values are based on a 2,000-calorie diet.
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