Sunflower seed kernels, dry roasted, unsalted

USDA name: Seeds, sunflower seed kernels, dry roasted, without salt

745 calories in 1 cup (128 g). Per 100 g, protein: 19.3 g, carbohydrates: 24.1 g, fat: 49.8 g.

Serving
1
= 128 g
745KCAL

Sunflower seed kernels, dry roasted, unsalted, 1 cup

745 calories

Protein
24.7 g
Carbs
30.8 g
Fat
63.7 g
Fiber
14.2 g
Sugars
3.5 g

Nutrition Facts

Serving size1 cup (128 g)
Amount per serving
Calories745
% Daily Value*
Total Fat 63.7 g82%
Saturated Fat 6.7 g33%
Cholesterol 0 mg0%
Sodium 3.8 mg0%
Total Carbohydrate 30.8 g11%
Dietary Fiber 14.2 g51%
Total Sugars 3.5 g
Protein 24.7 g
Vitamin D 0 mcg0%
Calcium 89.6 mg7%
Iron 4.9 mg27%
Potassium 1,088 mg23%

* 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 E223% 33.4 mg
  • Pantothenic acid (B5)180% 9 mg
  • Folate76% 303 µg
  • Vitamin B661% 1 mg
  • Niacin (B3)56% 9 mg
  • Riboflavin (B2)24% 0.31 mg
  • Choline13% 70.5 mg
  • Thiamin (B1)11% 0.14 mg
  • Vitamin K3% 3.5 µg
  • Vitamin C2% 1.8 mg

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

minerals

% of the Daily Value in this serving

  • Copper260% 2.3 mg
  • Selenium185% 102 µg
  • Phosphorus118% 1,478 mg
  • Manganese117% 2.7 mg
  • Zinc62% 6.8 mg
  • Magnesium39% 165 mg
  • Iron27% 4.9 mg
  • Potassium23% 1,088 mg
  • Calcium7% 89.6 mg

Little or none: Sodium.

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid6.1 g
  • Aspartic acid2.7 g
  • Arginine2.6 g
  • Leucine•1.8 g
  • Glycine1.6 g
  • Valine•1.4 g
  • Proline1.3 g
  • Phenylalanine•1.3 g
  • Isoleucine•1.2 g
  • Alanine1.2 g
  • Serine1.2 g
  • Lysine•1 g
  • Threonine•1 g
  • Tyrosine0.72 g
  • Histidine•0.69 g
  • Methionine•0.54 g
  • Cystine0.49 g
  • Tryptophan•0.38 g

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.

  • Fiber

    Higher than 85%

    Same value as 0 of 120 other records.

    leastmost

  • Potassium

    Higher than 83%

    Same value as 2 of 155 other records.

    leastmost

  • Sugars

    Lower than 77%

    Same value as 2 of 73 other records.

    leastmost

  • Sodium

    Lower than 70%

    Same value as 11 of 155 other records.

    leastmost

  • Protein

    Higher than 69%

    Same value as 2 of 155 other records.

    leastmost

  • Iron

    Higher than 60%

    Same value as 2 of 155 other records.

    leastmost

Questions

How many calories are in sunflower seed kernels, dry roasted, unsalted?
1 cup (128 g): 745 calories; protein: 24.7 g, carbohydrates: 30.8 g, fat: 63.7 g.
How much protein is in sunflower seed kernels, dry roasted, unsalted?
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 sunflower seed kernels, dry roasted, unsalted?
13 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 96 reported nutrients, per 100 g+
Water1.2 g
Energy582 kcal
Energy2,435 kj
Protein19.3 g
Total lipid (fat)49.8 g
Ash5.6 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
Manganese, Mn2.1 mg
Selenium, Se79.3 µg
Vitamin C, total ascorbic acid1.4 mg
Thiamin0.11 mg
Riboflavin0.25 mg
Niacin7 mg
Pantothenic acid7 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
Vitamin A, IU9 iu
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)26.1 mg
Vitamin E, added0 mg
Tocopherol, beta1.2 mg
Tocopherol, gamma0 mg
Tocopherol, delta0.24 mg
Tocotrienol, alpha0 mg
Tocotrienol, beta0 mg
Tocotrienol, gamma0 mg
Tocotrienol, delta0 mg
Vitamin D (D2 + D3), International Units0 iu
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
Tryptophan0.29 g
Threonine0.79 g
Isoleucine0.97 g
Leucine1.4 g
Lysine0.8 g
Methionine0.42 g
Cystine0.38 g
Phenylalanine0.99 g
Tyrosine0.56 g
Valine1.1 g
Arginine2 g
Histidine0.54 g
Alanine0.95 g
Aspartic acid2.1 g
Glutamic acid4.7 g
Glycine1.2 g
Proline1 g
Serine0.91 g
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 170563, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.