Plain salted sunflower seeds

USDA name: Sunflower seeds, plain, salted

828 calories in 1 cup, without shell (144 g). Per 100 g, protein: 19.1 g, carbohydrates: 23.8 g, fat: 49.2 g.

Serving
1
= 144 g
828KCAL

Plain salted sunflower seeds, 1 cup, without shell

828 calories

Protein
27.5 g
Carbs
34.2 g
Fat
70.9 g
Fiber
15.8 g
Sugars
3.9 g

Nutrition Facts

Serving size1 cup, without shell (144 g)
Amount per serving
Calories828
% Daily Value*
Total Fat 70.9 g91%
Saturated Fat 7.4 g37%
Cholesterol 0 mg0%
Sodium 665 mg29%
Total Carbohydrate 34.2 g12%
Dietary Fiber 15.8 g57%
Total Sugars 3.9 g
Protein 27.5 g
Vitamin D 0 mcg0%
Calcium 101 mg8%
Iron 5.4 mg30%
Potassium 1,210 mg26%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin E248% 37.1 mg
  • Folate84% 337 µg
  • Vitamin B667% 1.1 mg
  • Niacin (B3)63% 10 mg
  • Riboflavin (B2)27% 0.35 mg
  • Choline14% 78.3 mg
  • Thiamin (B1)13% 0.15 mg
  • Vitamin K3% 3.9 µg
  • Vitamin C2% 2 mg

Little or none: Vitamin A, Vitamin B12, Vitamin D.

minerals

% of the Daily Value in this serving

  • Copper289% 2.6 mg
  • Selenium205% 113 µg
  • Phosphorus131% 1,643 mg
  • Zinc68% 7.5 mg
  • Magnesium44% 183 mg
  • Iron30% 5.4 mg
  • Sodium29% 665 mg
  • Potassium26% 1,210 mg
  • Calcium8% 101 mg

How it compares

Against other records in Nuts and seeds, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Fiber

    Higher than 94%

    Same value as 0 of 77 other records.

    leastmost

  • Sodium

    Higher than 94%

    Same value as 0 of 77 other records.

    leastmost

  • Potassium

    Higher than 92%

    Same value as 0 of 77 other records.

    leastmost

  • Sugars

    Lower than 86%

    Same value as 0 of 77 other records.

    leastmost

  • Vitamin C

    Higher than 82%

    Same value as 2 of 77 other records.

    leastmost

  • Calories

    Lower than 69%

    Same value as 0 of 77 other records.

    leastmost

Questions

How many calories are in plain salted sunflower seeds?
1 cup, without shell (144 g): 828 calories; protein: 27.5 g, carbohydrates: 34.2 g, fat: 70.9 g.
How much protein is in plain salted sunflower seeds?
19.1 g per 100 g. Its estimated share of calories is 13%, using 4 kcal per gram of protein.
How many net carbs are in plain salted sunflower seeds?
12.8 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water1.2 g
Energy575 kcal
Protein19.1 g
Total lipid (fat)49.2 g
Carbohydrate, by difference23.8 g
Fiber, total dietary11 g
Total Sugars2.7 g
Calcium, Ca70 mg
Iron, Fe3.8 mg
Magnesium, Mg127 mg
Phosphorus, P1,141 mg
Potassium, K840 mg
Sodium, Na462 mg
Zinc, Zn5.2 mg
Copper, Cu1.8 mg
Selenium, Se78.4 µg
Vitamin C, total ascorbic acid1.4 mg
Thiamin0.1 mg
Riboflavin0.24 mg
Niacin7 mg
Vitamin B-60.79 mg
Folate, total234 µg
Folic acid0 µg
Folate, food234 µg
Folate, DFE234 µg
Choline, total54.4 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE0 µg
Retinol0 µg
Carotene, beta5 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)25.8 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)2.7 µg
Fatty acids, total saturated5.2 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00 g
SFA 14:00.05 g
SFA 16:02.8 g
SFA 18:02.2 g
Fatty acids, total monounsaturated9.4 g
MUFA 16:10.048 g
MUFA 18:19.3 g
MUFA 20:10.047 g
MUFA 22:10 g
Fatty acids, total polyunsaturated32.5 g
PUFA 18:232.4 g
PUFA 18:30.068 g
PUFA 18:40 g
PUFA 20:40 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol0 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2707583, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.