Plain unsalted sunflower seeds

USDA name: Sunflower seeds, plain, unsalted

165 calories in 1 oz, without shell (28.4 g). Per 100 g, protein: 19.3 g, carbohydrates: 24.1 g, fat: 49.8 g.

Among the other records in Nuts and seeds, per 100 g: more fiber than 95%, and more potassium than 94%.

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Serving
1
= 28.4 g
165KCAL
Where the calories come from

Plain unsalted sunflower seeds, 1 oz, without shell

165 calories

  • Protein5.5 g12% of calories
  • Carbs6.8 g15% of calories

    incl. 3.1 g fiber · 0.77 g sugars

  • Fat14.1 g72% of calories

Nutrition Facts

Serving size1 oz, without shell (28.4 g)
Amount per serving
Calories165
% Daily Value*
Total Fat 14.1 g18%
Saturated Fat 1.5 g7%
Cholesterol 0 mg0%
Sodium 0.85 mg0%
Total Carbohydrate 6.8 g2%
Dietary Fiber 3.1 g11%
Total Sugars 0.77 g
Protein 5.5 g
Vitamin D 0 mcg0%
Calcium 19.8 mg2%
Iron 1.1 mg6%
Potassium 241 mg5%

* 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.

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vitamins

% of the Daily Value in this serving

  • Vitamin E49% 7.4 mg
  • Folate17% 67.2 µg
  • Vitamin B613% 0.23 mg
  • Niacin (B3)12% 2 mg
  • Riboflavin (B2)5% 0.07 mg
  • Choline3% 15.6 mg
  • Thiamin (B1)3% 0.03 mg
  • Vitamin K1% 0.77 µg

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

minerals

% of the Daily Value in this serving

  • Copper58% 0.52 mg
  • Selenium41% 22.5 µg
  • Phosphorus26% 327 mg
  • Zinc14% 1.5 mg
  • Magnesium9% 36.6 mg
  • Iron6% 1.1 mg
  • Potassium5% 241 mg
  • Calcium2% 19.8 mg

Little or none: Sodium.

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 95%

    Same value as 1 of 77 other records.

    leastmost

  • Potassium

    Higher than 94%

    Same value as 1 of 77 other records.

    leastmost

  • Sugars

    Lower than 83%

    Same value as 1 of 77 other records.

    leastmost

  • Sodium

    Lower than 83%

    Same value as 4 of 77 other records.

    leastmost

  • Vitamin C

    Higher than 82%

    Same value as 2 of 77 other records.

    leastmost

  • Iron

    Higher than 62%

    Same value as 1 of 77 other records.

    leastmost

Questions

How many calories are in plain unsalted sunflower seeds?
1 oz, without shell (28.4 g): 165 calories; protein: 5.5 g, carbohydrates: 6.8 g, fat: 14.1 g.
How much protein is in plain unsalted sunflower seeds?
19.3 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 unsalted sunflower seeds?
13 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water1.2 g
Energy582 kcal
Protein19.3 g
Total lipid (fat)49.8 g
Carbohydrate, by difference24.1 g
Fiber, total dietary11.1 g
Total Sugars2.7 g
Calcium, Ca70 mg
Iron, Fe3.8 mg
Magnesium, Mg129 mg
Phosphorus, P1,155 mg
Potassium, K850 mg
Sodium, Na3 mg
Zinc, Zn5.3 mg
Copper, Cu1.8 mg
Selenium, Se79.3 µg
Vitamin C, total ascorbic acid1.4 mg
Thiamin0.11 mg
Riboflavin0.25 mg
Niacin7 mg
Vitamin B-60.8 mg
Folate, total237 µg
Folic acid0 µg
Folate, food237 µg
Folate, DFE237 µg
Choline, total55.1 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)26.1 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 14:00.051 g
SFA 16:02.8 g
SFA 18:02.2 g
Fatty acids, total monounsaturated9.5 g
MUFA 16:10.049 g
MUFA 18:19.4 g
MUFA 20:10.048 g
MUFA 22:10 g
Fatty acids, total polyunsaturated32.9 g
PUFA 18:232.8 g
PUFA 18:30.069 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 2707582, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.