Raw sunflower seed kernels

USDA name: Seeds, sunflower seed, kernel, raw

161 calories in 1 oz (28.3 g). Per 100 g, protein: 18.9 g, carbohydrates: 24.5 g, fat: 48.4 g.

Among the other records in Nut and Seed Products, per 100 g: less sodium than 89%, and more protein than 68%.

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Serving
1
= 28.3 g
161KCAL
Where the calories come from

Raw sunflower seed kernels, 1 oz

161 calories

  • Protein5.3 g12% of calories
  • Carbs6.9 g16% of calories

    incl. 2 g fiber

  • Fat13.7 g72% of calories

Nutrition Facts

Serving size1 oz (28.3 g)
Amount per serving
Calories161
% Daily Value*
Total Fat 13.7 g18%
Cholesterol —
Sodium 0 mg0%
Total Carbohydrate 6.9 g3%
Dietary Fiber 2 g7%
Protein 5.3 g
Calcium 32.7 mg3%
Iron 1.2 mg7%
Potassium 186 mg4%

* 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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minerals

% of the Daily Value in this serving

  • Copper59% 0.53 mg
  • Manganese32% 0.74 mg
  • Magnesium20% 85.4 mg
  • Phosphorus17% 207 mg
  • Zinc14% 1.6 mg
  • Selenium9% 5 µg
  • Iron7% 1.2 mg
  • Potassium4% 186 mg
  • Calcium3% 32.7 mg

Little or none: Sodium.

How it compares

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

  • Sodium

    Lower than 89%

    Same value as 17 of 155 other records.

    leastmost

  • Protein

    Higher than 68%

    Same value as 0 of 155 other records.

    leastmost

  • Iron

    Higher than 68%

    Same value as 0 of 155 other records.

    leastmost

  • Calcium

    Higher than 68%

    Same value as 0 of 155 other records.

    leastmost

  • Potassium

    Higher than 60%

    Same value as 0 of 155 other records.

    leastmost

  • Fiber

    Lower than 56%

    Same value as 0 of 120 other records.

    leastmost

Questions

How many calories are in raw sunflower seed kernels?
1 oz (28.3 g): 161 calories; protein: 5.3 g, carbohydrates: 6.9 g, fat: 13.7 g.
How much protein is in raw sunflower seed kernels?
18.9 g per 100 g. Its estimated share of calories is 13%, using 4 kcal per gram of protein.
How many net carbs are in raw sunflower seed kernels?
17.3 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 19 reported nutrients, per 100 g+
Water4.9 g
Energy (Atwater General Factors)609 kcal
Energy (Atwater Specific Factors)571 kcal
Nitrogen3.6 g
Protein18.9 g
Total lipid (fat)48.4 g
Ash3.3 g
Carbohydrate, by difference24.5 g
Fiber, total dietary7.2 g
Calcium, Ca116 mg
Iron, Fe4.4 mg
Magnesium, Mg302 mg
Phosphorus, P732 mg
Potassium, K657 mg
Sodium, Na0 mg
Zinc, Zn5.6 mg
Copper, Cu1.9 mg
Manganese, Mn2.6 mg
Selenium, Se17.8 µg

Source: USDA Foundation Foods: analyzed samples with full documentation. FDC ID 2515381, published 2023-04-20. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.