Toasted sunflower seeds, unsalted

USDA name: Seeds, sunflower seed kernels, toasted, without salt

829 calories in 1 cup (134 g). Per 100 g, protein: 17.2 g, carbohydrates: 20.6 g, fat: 56.8 g.

Serving
1
= 134 g
829KCAL

Toasted sunflower seeds, unsalted, 1 cup

829 calories

Protein
23.1 g
Carbs
27.6 g
Fat
76.1 g
Fiber
15.4 g
Sugars
—

Nutrition Facts

Serving size1 cup (134 g)
Amount per serving
Calories829
% Daily Value*
Total Fat 76.1 g98%
Saturated Fat 8 g40%
Cholesterol 0 mg0%
Sodium 4 mg0%
Total Carbohydrate 27.6 g10%
Dietary Fiber 15.4 g55%
Protein 23.1 g
Vitamin D 0 mcg0%
Calcium 76.4 mg6%
Iron 9.1 mg51%
Potassium 658 mg14%

* 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

  • Pantothenic acid (B5)189% 9.5 mg
  • Folate80% 319 µg
  • Vitamin B663% 1.1 mg
  • Thiamin (B1)36% 0.44 mg
  • Niacin (B3)35% 5.6 mg
  • Riboflavin (B2)29% 0.38 mg
  • Vitamin C2% 1.9 mg

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

minerals

% of the Daily Value in this serving

  • Copper273% 2.5 mg
  • Phosphorus124% 1,552 mg
  • Manganese123% 2.8 mg
  • Zinc65% 7.1 mg
  • Iron51% 9.1 mg
  • Magnesium41% 173 mg
  • Potassium14% 658 mg
  • Calcium6% 76.4 mg

Little or none: Sodium.

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid5.6 g
  • Aspartic acid2.5 g
  • Arginine2.4 g
  • Leucine•1.7 g
  • Glycine1.5 g
  • Valine•1.3 g
  • Proline1.2 g
  • Phenylalanine•1.2 g
  • Isoleucine•1.2 g
  • Alanine1.1 g
  • Serine1.1 g
  • Lysine•0.95 g
  • Threonine•0.94 g
  • Tyrosine0.67 g
  • Histidine•0.64 g
  • Methionine•0.5 g
  • Cystine0.46 g
  • Tryptophan•0.35 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 86%

    Same value as 1 of 120 other records.

    leastmost

  • Iron

    Higher than 85%

    Same value as 1 of 155 other records.

    leastmost

  • Calories

    Higher than 79%

    Same value as 2 of 155 other records.

    leastmost

  • Total fat

    Higher than 79%

    Same value as 1 of 155 other records.

    leastmost

  • Sodium

    Lower than 70%

    Same value as 11 of 155 other records.

    leastmost

  • Carbohydrates

    Lower than 65%

    Same value as 1 of 155 other records.

    leastmost

Questions

How many calories are in toasted sunflower seeds, unsalted?
1 cup (134 g): 829 calories; protein: 23.1 g, carbohydrates: 27.6 g, fat: 76.1 g.
How much protein is in toasted sunflower seeds, unsalted?
17.2 g per 100 g. Its estimated share of calories is 11%, using 4 kcal per gram of protein.
How many net carbs are in toasted sunflower seeds, unsalted?
9.1 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 63 reported nutrients, per 100 g+
Water1 g
Energy619 kcal
Energy2,590 kj
Protein17.2 g
Total lipid (fat)56.8 g
Ash4.4 g
Carbohydrate, by difference20.6 g
Fiber, total dietary11.5 g
Calcium, Ca57 mg
Iron, Fe6.8 mg
Magnesium, Mg129 mg
Phosphorus, P1,158 mg
Potassium, K491 mg
Sodium, Na3 mg
Zinc, Zn5.3 mg
Copper, Cu1.8 mg
Manganese, Mn2.1 mg
Vitamin C, total ascorbic acid1.4 mg
Thiamin0.33 mg
Riboflavin0.28 mg
Niacin4.2 mg
Pantothenic acid7.1 mg
Vitamin B-60.81 mg
Folate, total238 µg
Folic acid0 µg
Folate, food238 µg
Folate, DFE238 µg
Vitamin B-120 µg
Vitamin A, RAE0 µg
Retinol0 µg
Vitamin A, IU0 iu
Vitamin D (D2 + D3), International Units0 iu
Vitamin D (D2 + D3)0 µg
Fatty acids, total saturated6 g
SFA 14:00.058 g
SFA 16:03.2 g
SFA 18:02.5 g
Fatty acids, total monounsaturated10.8 g
MUFA 16:10.056 g
MUFA 18:110.7 g
MUFA 20:10.055 g
Fatty acids, total polyunsaturated37.5 g
PUFA 18:237.4 g
PUFA 18:30.079 g
Cholesterol0 mg
Tryptophan0.26 g
Threonine0.7 g
Isoleucine0.86 g
Leucine1.3 g
Lysine0.71 g
Methionine0.37 g
Cystine0.34 g
Phenylalanine0.88 g
Tyrosine0.5 g
Valine0.99 g
Arginine1.8 g
Histidine0.48 g
Alanine0.84 g
Aspartic acid1.8 g
Glutamic acid4.2 g
Glycine1.1 g
Proline0.89 g
Serine0.81 g

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 170154, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.