Sunflower seed kernels, dried

USDA name: Seeds, sunflower seed kernels, dried

269 calories in 1 cup, with hulls, edible yield (46 g). 20.8 g protein, 20 g carbs and 51.5 g fat per 100 g.

Serving
1
= 46 g
269KCAL

Sunflower seed kernels, dried, 1 cup, with hulls, edible yield

269 calories

Protein
9.6 g
Carbs
9.2 g
Fat
23.7 g
Fiber
4 g
Sugars
1.2 g

Nutrition Facts

Serving size1 cup, with hulls, edible yield (46 g)
Amount per serving
Calories269
% Daily Value*
Total Fat 23.7 g30%
Saturated Fat 2 g10%
Cholesterol 0 mg0%
Sodium 4.1 mg0%
Total Carbohydrate 9.2 g3%
Dietary Fiber 4 g14%
Total Sugars 1.2 g
Protein 9.6 g
Vitamin D 0 mcg0%
Calcium 35.9 mg3%
Iron 2.4 mg13%
Potassium 297 mg6%

* 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.

vitamins

% of the Daily Value in this serving

  • Vitamin E108% 16.2 mg
  • Thiamin (B1)57% 0.68 mg
  • Vitamin B636% 0.62 mg
  • Folate26% 104 µg
  • Niacin (B3)24% 3.8 mg
  • Riboflavin (B2)13% 0.16 mg
  • Pantothenic acid (B5)10% 0.52 mg
  • Choline5% 25.3 mg
  • Vitamin C1% 0.64 mg

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

minerals

% of the Daily Value in this serving

  • Copper92% 0.83 mg
  • Selenium44% 24.4 µg
  • Manganese39% 0.9 mg
  • Magnesium36% 150 mg
  • Phosphorus24% 304 mg
  • Zinc21% 2.3 mg
  • Iron13% 2.4 mg
  • Potassium6% 297 mg
  • Calcium3% 35.9 mg

Little or none: Sodium.

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid2.6 g
  • Aspartic acid1.1 g
  • Arginine1.1 g
  • Leucine•0.76 g
  • Glycine0.67 g
  • Valine•0.6 g
  • Proline0.54 g
  • Phenylalanine•0.54 g
  • Isoleucine•0.52 g
  • Alanine0.51 g
  • Serine0.49 g
  • Lysine•0.43 g
  • Threonine•0.43 g
  • Tyrosine0.31 g
  • Histidine•0.29 g
  • Methionine•0.23 g
  • Cystine0.21 g
  • Tryptophan•0.16 g

How it compares

Against the 74 foods in Nut and Seed Products, per 100 g.

  • Sugars

    Lower than 81%

    leastmost

  • Protein

    Higher than 78%

    leastmost

  • Iron

    Higher than 75%

    leastmost

  • Carbohydrates

    Lower than 67%

    leastmost

  • Total fat

    Higher than 62%

    leastmost

  • Sodium

    Lower than 60%

    leastmost

Questions

How many calories are in sunflower seed kernels, dried?
1 cup, with hulls, edible yield (46 g) has 269 calories, 9.6 g of protein, 9.2 g of carbohydrates and 23.7 g of fat.
How much protein is in sunflower seed kernels, dried?
20.8 g per 100 g, which is 14% of its calories.
How many net carbs are in sunflower seed kernels, dried?
11.4 g per 100 g: 20 g of carbohydrates minus 8.6 g of fiber.

Similar foods

All 111 nutrients, per 100 g+
Water4.7 g
Energy584 kcal
Energy2,445 kj
Protein20.8 g
Total lipid (fat)51.5 g
Ash3 g
Carbohydrate, by difference20 g
Fiber, total dietary8.6 g
Total Sugars2.6 g
Sucrose2.5 g
Calcium, Ca78 mg
Iron, Fe5.3 mg
Magnesium, Mg325 mg
Phosphorus, P660 mg
Potassium, K645 mg
Sodium, Na9 mg
Zinc, Zn5 mg
Copper, Cu1.8 mg
Manganese, Mn1.9 mg
Selenium, Se53 µg
Vitamin C, total ascorbic acid1.4 mg
Thiamin1.5 mg
Riboflavin0.35 mg
Niacin8.3 mg
Pantothenic acid1.1 mg
Vitamin B-61.3 mg
Folate, total227 µg
Folic acid0 µg
Folate, food227 µg
Folate, DFE227 µg
Choline, total55.1 mg
Betaine35.4 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE3 µg
Retinol0 µg
Carotene, beta30 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Vitamin A, IU50 iu
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)35.2 mg
Vitamin E, added0 mg
Tocopherol, beta1.2 mg
Tocopherol, gamma0.37 mg
Tocopherol, delta0.02 mg
Tocotrienol, beta0 mg
Vitamin D (D2 + D3), International Units0 iu
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)0 µg
Vitamin K (Dihydrophylloquinone)0 µg
Vitamin K (Menaquinone-4)0 µg
Fatty acids, total saturated4.5 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00 g
SFA 14:00.025 g
SFA 15:00 g
SFA 16:02.2 g
SFA 17:00.02 g
SFA 18:01.7 g
SFA 20:00.12 g
SFA 22:00.32 g
SFA 24:00.075 g
Fatty acids, total monounsaturated18.5 g
MUFA 14:10 g
MUFA 15:10 g
MUFA 16:10.02 g
MUFA 17:10.015 g
MUFA 18:118.4 g
MUFA 20:10.085 g
MUFA 22:10.029 g
MUFA 24:1 c0 g
Fatty acids, total polyunsaturated23.1 g
PUFA 18:223.1 g
PUFA 18:30.06 g
PUFA 18:40.014 g
PUFA 20:2 n-6 c,c0 g
PUFA 20:30 g
PUFA 20:40 g
PUFA 20:5 n-3 (EPA)0.014 g
PUFA 21:50 g
PUFA 22:40 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol0 mg
Phytosterols534 mg
Tryptophan0.35 g
Threonine0.93 g
Isoleucine1.1 g
Leucine1.7 g
Lysine0.94 g
Methionine0.49 g
Cystine0.45 g
Phenylalanine1.2 g
Tyrosine0.67 g
Valine1.3 g
Arginine2.4 g
Histidine0.63 g
Alanine1.1 g
Aspartic acid2.4 g
Glutamic acid5.6 g
Glycine1.5 g
Proline1.2 g
Serine1.1 g
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 170562, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.