Sunflower seeds

USDA name: Sunflower seeds, Nfs

838 calories in 1 cup, without shell (144 g). 19.3 g protein, 24.1 g carbs and 49.8 g fat per 100 g.

Serving
1
= 144 g
838KCAL

Sunflower seeds, 1 cup, without shell

838 calories

Protein
27.8 g
Carbs
34.7 g
Fat
71.7 g
Fiber
16 g
Sugars
3.9 g

Nutrition Facts

Serving size1 cup, without shell (144 g)
Amount per serving
Calories838
% Daily Value*
Total Fat 71.7 g92%
Saturated Fat 7.5 g38%
Cholesterol 0 mg0%
Sodium 4.3 mg0%
Total Carbohydrate 34.7 g13%
Dietary Fiber 16 g57%
Total Sugars 3.9 g
Protein 27.8 g
Vitamin D 0 mcg0%
Calcium 101 mg8%
Iron 5.5 mg30%
Potassium 1,224 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.

vitamins

% of the Daily Value in this serving

  • Vitamin E251% 37.6 mg
  • Folate85% 341 µg
  • Vitamin B668% 1.2 mg
  • Niacin (B3)63% 10.1 mg
  • Riboflavin (B2)27% 0.35 mg
  • Choline14% 79.3 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

  • Copper293% 2.6 mg
  • Selenium208% 114 µg
  • Phosphorus133% 1,663 mg
  • Zinc69% 7.6 mg
  • Magnesium44% 186 mg
  • Iron30% 5.5 mg
  • Potassium26% 1,224 mg
  • Calcium8% 101 mg

Little or none: Sodium.

How it compares

Against the 78 foods in Nuts and seeds, per 100 g.

  • Fiber

    Higher than 94%

    leastmost

  • Potassium

    Higher than 92%

    leastmost

  • Sodium

    Lower than 88%

    leastmost

  • Sugars

    Lower than 85%

    leastmost

  • Vitamin C

    Higher than 81%

    leastmost

  • Iron

    Higher than 62%

    leastmost

Questions

How many calories are in sunflower seeds?
1 cup, without shell (144 g) has 838 calories, 27.8 g of protein, 34.7 g of carbohydrates and 71.7 g of fat.
How much protein is in sunflower seeds?
19.3 g per 100 g, which is 13% of its calories.
How many net carbs are in sunflower seeds?
13 g per 100 g: 24.1 g of carbohydrates minus 11.1 g of fiber.

Similar foods

All 65 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 2707585, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.